How to lose weight effectively during the Spring Festival

　　Day 1: Chest exercises, bench press exercises, 4 groups, 12 reps/group； Incline bench press exercise, 4 groups, 12 reps/group ； Sitting chest press, 4 groups, 12 reps/group ； Aerobic exercise for 30 minutes, such as: treadmill, climbing machine.

　　Day two: Seated pull-down exercises, 4 groups, 12 reps/group； Seated rowing, 4 groups, 12 reps/group ； Aerobics for 30 minutes, such as: glider, elliptical machine.

　　Day 3: Hiking, biking, swimming, playing ball, just relax.

　　Day 4: Shoulder exercises, seated barbell press, 4 groups, 12 reps/group； Seated dumbbell press, 4 sets, 12 reps/set ； Dumbbell lateral raises, 4 groups, 12 reps/group ； Aerobic for 30 minutes.

　　Day 5: Standing bent arm push-down, 4 groups, 12 reps/group； Dumbbell curls and extensions, 4 groups, 12 reps/group, seated curls, 4 groups, 12 reps/group ； Dumbbell curls, 4 groups, 12 reps/group ； Aerobic for 30 minutes.

　　Day 6: Squat exercises, 4 groups, 12 reps/group； Reverse pedal machine exercise, 4 groups, 12 reps/group ； Aerobic for 30 minutes.

　　Day 7: Go hiking outdoors, relax, and face work with a new attitude.