In the winter, you can wear thick clothes to cover the meat, but when summer comes, the meat will be exposed and you want to wear nice clothes. Now is the time to lose weight and get in shape to show off a great body! If you want to lose weight, exercising with your bare hands is not enough. You have to use equipment to lose weight. The recommended theme of this fitness equipment is summer weight loss treasure. Recommended for quick use.

1. Treadmill

Walking or running quickly on a treadmill burns more calories than other cardio equipment. How many calories you burn running on a treadmill. The effect of activating muscle groups is basically the same as jogging outdoors. Besides, it's a good start. The operating threshold should not be too large.

If you want to build muscle, you can try running like this:

• Increase the slope

• Slow down. Increase your pace

• Do not grip the armrest. Increase arm swing and the body will tighten the core to maintain balance.

If you want to lose weight, in addition to extending your running time, you can also try. HIIT run:

Switching between a steady pace and a sprint raises your heart rate faster and then burns more calories.

2. Rowing machine

Compared to running, cycling and other sports, rowing machines use more muscles in the whole body, and the more muscle groups they engage, the more calories they naturally burn. Excess body fat is converted into heat to burn, and weight is naturally lost.

Moreover, compared with running, the use of rowing machines will be less harmful to the knee, basically no burden, and is also very friendly for people with large weight or knee injuries.

3. Elliptical machine

There are many parts of the elliptical that can be exercised. The elliptical machine is a coordinated movement of the upper and lower limbs, which can exercise the legs. Waist, abdomen, hips and arms. In particular, some girls want to practice their hips, and the elliptical machine also has a good effect on shaping the hips.

However, because the exercise consumption is relatively small, mainly the knee injury is small, is favored by many people with larger weight. If you want to lose weight better, it is recommended to increase resistance as much as possible, speed up, and extend the duration.

4. Spin bikes

The dynamic bike design largely restores the effects of an outdoor bike and is based on a dirt bike. The racing bike situation is designed so that you can ride standing up during this process. Half squat riding can also greatly adjust the Angle of the arm.

But using it at home is a very different experience than using it at the gym. You can go to the gym and experience a spinning bike class, which will leave you sweating, hard and sour for 45 minutes.

ps: Some experts believe that because spinning a bike can significantly improve the pumping sensation of leg muscles during training, it is more helpful for leg muscle growth. If you're worried about your calf muscles, just remember to stretch after a workout

5. Mountain climbing machine

The mountain climbing machine can combine fast running and jogging to effectively exercise the gluteus maximus. Calf muscles, weight loss and hip lifting effect is obvious, fat reduction effect is excellent. According to the study, it is easier to walk a third more distance on a mountaineer than hiking outdoors for the same amount of energy expends.

Duration of exercise:

For the average person, a reasonable frequency of exercise is very important for the effect and durability of exercise. If the exercise time exceeds 90 minutes, it is not conducive to the recovery of the body, which will lead to excessive fatigue, which is not conducive to eliminating the fatigue after exercise and the recovery of body functions. Therefore, 60 to 90 minutes of exercise at a time is appropriate, if you train four to five times a week, practice two to three days off one day, which is conducive to the recovery of physical function.