Step by step as you get older. Weight loss is mainly based on aerobic exercise, that is, running and cycling, and equipment only plays an auxiliary role.
Suggestion: jog to warm up (5 minutes)
-stretching exercise (can be combined with equipment, the main purpose is stretching and warming up)
-Muscle augmentation with instruments (select the part of interest, such as chest-back-shoulder-humerus, etc.). , and cycle regularly. Choose the basic movements to do 3-4 samples, with 3-6 groups in each group. One is to increase interest, increase muscles, and at the same time further mobilize the state, speed up the breathing rhythm and consume muscle strength. During this period, it is forbidden to be the head of the team to rest, which leads to
—— Long-distance running or cycling (the highlight, the main means of reducing fat, cycling takes one class. If you can't finish at first, make sure you don't give up halfway. Long-distance running takes more than 45 minutes, and 60 minutes is better. Don't finish it for half an hour, or you can't run or walk. You can take the form of variable speed running, 100 meter speed running +65438+.
-Waist and abdomen exercises (you can do 12*4-6 sit-ups after running). Because waist and abdomen exercise is a kind of whole-body exercise, and waist and abdomen muscles are commonly used muscles, it is particularly effective to exercise when you are tired all over. Doing so will squeeze out the last strength of your whole body, but if you can survive this, you will find that you are full of strength when you wake up. )
-Waist and leg relaxation exercise (Back pain and leg pain after exercise, a big reason is that the muscles have not been properly relaxed and accumulated lactic acid, so after a lot of exercise, you must learn how to relax. For people who gain muscle, aerobic exercise is relaxing. For people with swollen legs after long-distance running, light leg lifting exercise is a good way to relax. Specifically, you can refer to women's abdominal and hip exercises, which are also very useful, as well as gentle shaking and flapping.
After all, take a hot bath. Even if it is very hot in summer, it is recommended to take a hot bath, which can quickly relax muscles and restore physical strength. After washing, you are probably as tired as a dead dog. You can drink a glass of milk or eat a fruit to go to bed. Be careful not to stay up late and give up midnight snack. A midnight snack can ruin the results of your hard work for a week and ensure a lot of sleep time. At the same time, the quality of sleep after exercise is very high, and there will be no feeling of backache and leg pain after getting used to it.