1. water cup
2. Sports towel
3. Bluetooth headset
4. Comfortable sportswear
5. Fitness gloves (increase grip strength to prevent cocoon formation)
draw up a plan
Do a comprehensive physical examination in the gym to know your body fat rate (you can get a physical examination from the gym coach for free).
10%- 12% bodybuilders' competition status
15%- 17% abdominal muscles are obvious.
18%-20% clear vest line
2 1%-24% ideal body fat rate
25%-27% standard, but the lines are not obvious.
28%-34% abdominal fat is obvious.
More than 35% people are obese.
Usually 18%-25%
It is a standard healthy body fat rate.
Training sequence warm-up-anaerobic-aerobic-stretching
1. Warm-up: 5- 10 minutes.
2. Anaerobic: 30-60 minutes
3. Aerobic exercise: 30-45 minutes
4. Stretching:10-15min
Training content suggestion
1. Warm-up: Stretch on the treadmill/barrel machine/rowing machine or yoga room.
2. Anaerobic: give priority to strength training in the equipment area and train in different parts.
3. Aerobic exercise: treadmill running/climbing, elliptical machine, rotary rowing machine, aerobics and other aerobic exercises.
4. Stretching: the foam shaft is relaxed.