2. You can ask the service staff in the gym about the chest equipment. They all know! In the meantime, let them correct your posture. If the posture is wrong, it is wrong. Divide into four or five groups at a time, and the number of each group is that you think you can't do it anymore, such as dumbbells. When you feel tired at 16 and don't want to mention it, add another one! It means a little limit. This is your group number. Rest and relax for at least 5 minutes between each group. The longer the better. Rub your arm. Adequate rest can ensure muscle growth. It is useless to practice without intervals. Because the growth of muscle is actually to pull out its fiber (feel pain), then give it time to close again, and then pull it out … and so on, the muscle will grow up. But those who practice too hard, their muscles are petrified and inflexible, in fact, they fail.
If you are strong, you can finish everything in one day. But it is recommended to practice the same thing every day, such as today's arms and tomorrow's calves. You must give the muscle time to grow again, and then you can break it again in the next step.
I think you are persistent. In diet, you search for what long muscles eat. The simplest ones are eggs and beef. Duck meat is also ok. When running, replenish water every 15 minutes. Don't feel thirsty before drinking. At this time, your body is already short of water.
Supplementary answer:
1. I don't know how to convert that kind of values at home and abroad. However, you don't have to look at values completely. After all, everyone walks differently. The concept of fast walking is to run faster, which is equivalent to jogging. Is the way to do one thing. You can walk and run, such as walking for 20 minutes, running for 5 minutes, then walking for 20 minutes, running for 5 minutes, and 40-60 minutes. The method of breathing, breathing through the nose when walking fast, can take two steps to breathe, two steps to breathe or three steps to breathe. I may not be used to it at first, so just try more. When you run, you use your nose and mouth. Come as comfortably as possible, just pay attention to the frequency.
2. elliptical flier, I suddenly can't remember the name of this one ... that one is really not tired, hehe, according to your strong body, just run for 20 minutes. Looks like an elliptical machine? ..... I'm a woman. Generally, I just walk on the treadmill for 40 minutes at a normal pace, and then practice the elliptical machine for 20 minutes. The amount of exercise is ok, and I practice the next day, otherwise I can't stand it. You use the elliptical machine to adjust your breathing and do buffering exercises. As long as the posture is correct, it doesn't matter if you slow down at first. I think the elliptical machine is in good shape besides losing weight, hee hee.
Don't be too tired to exercise. Scientifically speaking, it is the best state to exercise until you feel quite enjoyable or even addicted. If you are tired to death after a lap of exercise, not resting is not good for your body and muscle growth. Be sure to rest and give your body an adaptation process. In fact, "sweating" is not in good condition, especially in summer. According to the tradition in China, sweating a lot in summer is very weak. Friendly reminder, take a bath after exercise, and be sure to wait until you stop sweating.