The first day 1km treadmill warm-up, 1h equipment (pectoral muscle+triceps brachii), 5km aerobic, 15min abdominal muscle (mainly abdominal curl), leg press stretching for 5min!

The next day 1km treadmill warms up, 1h equipment (latissimus dorsi+biceps brachii), 5km aerobic, 15min abdominal muscles (mainly abdominal curl), leg press stretching for 5min!

On the third day 1km treadmill warm-up, 50 minutes of equipment (shoulder), 7km of aerobic exercise,15 minutes of abdominal muscles (mainly abdominal curl), 5 minutes of leg press stretching!

On the fourth day 1km, warm up on the treadmill, aerobic 5km, apparatus 50min (shoulder), abdominal muscles 15min (mainly belly rolling), leg press stretching for 5min!

Rest on the fifth day!

Cycle! Little delay, coupled with diet control, adhere to the past can achieve the purpose of fitness and fat reduction!