2- The bone is injured and hasn't healed yet.
3- Overweight people need to pay attention to their knees, because one kilogram of jumping and landing instantly equals 30 kilograms of knees, so be sure to pay attention.
Friends over the age of 4-35, do what you can.
5- Never exercise after drinking. Remember when you are sick or tired.
6- Please note that this answer does not undertake any promises and guarantees.
First, affordable fitness equipment, dumbbells.
This is a sharp weapon for fitness, which is affordable and can be exercised to any part of the upper limbs. We often say chest, back, two heads, three heads, triangle, hypotenuse, forearm, wrist and so on. Please consult the network yourself for specific methods.
Preferably, it is detachable and can be combined flexibly.
Second, dumbbell stool.
Dumbbells must cooperate with this multi-angle stool to play a role, such as flat, uphill, downhill and so on Pay attention to safety when buying, not too cheap. If the stability is not good, it will be dangerous to collapse during exercise.
Pull-ups and parallel bars synthesizer.
If you have space and conditions, you can go to this synthesizer, which has a good effect on back muscles, chest muscles, abdominal muscles and two heads and three heads. It is no exaggeration to say that owning him is equivalent to owning half a gym, of course, for the upper limbs.
Fourth, barbells.
Not recommended, because barbell rack is needed, and barbell is the most accident-prone equipment in fitness. Good standard barbell bars, barbell pieces and barbell racks are also expensive.
Dumbbells can be used instead, not to mention the details.
This article is about affordable equipment. When you have a certain foundation and economic strength, you can consider a set.
Fifth, leg training.
Special equipment is generally needed, which is very expensive. Beginners can use dumbbells instead, such as squats and heels.
As you can see, a dumbbell and a dumbbell stool are the most economical, and a pull-up synthesizer is even better.
After understanding the equipment, I will talk about reducing fat. Based on the scientific method, the argumentation of professional books, the practice of countless people and my own actual combat, we are "anaerobic first, then aerobic".
Simply understood, anaerobic means practicing muscles to consume calories and glycogen reserves, while aerobic means continuously consuming calories and glycogen. Muscle can accelerate metabolism and consume fat. So, how to do it?
Since dumbbells are recommended from the beginning, let's start with warm-up, equipment training, HIIT and stretching in the order of 40-50 minutes.
There are many specific equipment methods and HIIT network tutorials, so I won't talk about them here. Pay attention to warm-up and stretching.
What about myself? I warm up, use high-density equipment for half an hour, HIIT for four minutes, abdominal muscle training for four minutes, and sometimes I can do twenty bobbies.
Play some HIIT timed music, please download it through cool dog.
Finally, we must persist, persist, persist.