锻炼初期打好基础消瘦者在初级阶段(1~3个月)最好能有专人指导锻炼,以便正确、系统地掌握动作,全面提高身体素质。特别要注意的是肌肉力量和耐力的锻炼,逐步提高机体的适应能力,为以后锻炼打下良好的基础。合理安排运动量运动量的安排是科学锻炼的重要环节之一。实践证明,消瘦者应以器械重量的中等负荷(最大肌力的50%~80%)为佳。时间安排每周练3次(隔天1次),每次1~1.5小时。每次练8~10个动作,做3~4组。做法应保持快收缩、稍停顿、慢伸展。连续做一组动作时间约为1分钟,组间间歇1~2分钟。一般情况下,每组应能连续完成8~15次。此外,也要进行中等运动量(每分钟心率在130~160次之 Lay a good foundation for the early exercise weight loss in the primary stage (1 to 3 months) is best to have someone to guide exercise in order to correctly and systematically grasp the action, improve overall physical fitness. Special attention should be paid to muscle strength and endurance exercise, and gradually improve the body’s ability to adapt to lay a good foundation for future exercise. Reasonable arrangement of exercise amount of exercise is an important part of scientific exercise. Practice has proved that weight loss should be medium-weight equipment (maximum muscle strength of 50% to 80%) is better. Schedule time practice 3 times a week (every other day), each 1 to 1.5 hours. Each practice 8 to 10 movements, to do 3 to 4 groups. Practice should keep fast contraction, a little pause, slow stretch. Continuous time to do a group of about 1 minute action, intermittent group 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times in a row. In addition, also have moderate exercise (heart rate in 130 to 160 times per minute