Kaykay dumbbell shaped for 60 min (P4);
1? The total consumption is 322 kcal, and the average heart rate is 1 1 1. I use a 5kg dumbbell. Beginners can start with mineral water bottles.
2? Warm-up-20 minutes of full strength-25 minutes of aerobic hiit-15 minutes of abdomen, one set is completed, and the whole process does not feel dead.
, medium and high strength.
Remember to stretch after exercise!
Stretching can make muscle lines look better and relieve the pain the next day. I recommend five sets of stretching (P5). I only use these five sets.
, the first four groups of hips and legs (1 mainly thighs), and the last group of shoulders and back.
When you are free, massage your calves and shoulders, especially your shoulders, while watching TV.