. The following scheme is weekly 1 time, once every other day, every time 1 hour (compact and efficient).

. 1 warm-up: 10 minutes later, you can sweat a little, and you can choose: fix the bike;

. Strength training: 0 minutes, add calories, forge ahead and bring forth the new, choose: combined equipment (see strength training for details);

▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲▲

Think, subtract, drop, and come.

▲ +

▲▲ 5

▲▲▲ 2

▲▲▲▲ 3

▲▲▲▲▲ 0

▲▲▲▲▲▲ 8

▲▲▲▲▲▲▲ 9

▲▲▲▲▲▲▲▲ 9

▲▲▲▲▲▲▲▲▲ 9

▲▲▲▲▲▲▲▲▲▲ 0

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. Aerobic exercise: 0 minutes, and then directly adjust the fat burning. Option: walk fast on the treadmill and the heart rate reaches1;

. Stretch and relax: to 10 minutes, exercise flexibly, relax the whole body muscles, and let the heart rate return to normal. Option: pad movement.

Cross s