I'm a fitness instructor. Let me give you some advice. Weight loss and fitness are the combination of aerobic and anaerobic, and it takes time to persist, not to say that you can lose weight wherever you practice. Those who boast that you can lose weight quickly are unreliable. Even if you lose weight, you will easily rebound. Only exercise is the most reliable.

First of all, aerobic exercise. 1. Running: 3,111 meters per day should not be less than this number. (After running, you have to walk.) The speed should be fast, but it should be within your tolerance. You can slow down at first, then gradually strengthen it, or the distance is longer or the speed is faster. (Generally, it is necessary to ensure that the time is more than 31 minutes, because it is fat that starts to be consumed after 21 minutes. It is recommended that the landlord take about 51 minutes) after running and during running, you can drink a small amount of water, and you must not drink heavily. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and build a foundation for other intensive exercises.

Abdominal exercises are indispensable every day, and abdominal muscles belong to the core muscles. You can practice the whole core muscle in the following ways. 1. Front plate: Push-up posture, with your arms on the ground, elbows bent, right under your arms, your weight on your forearms, your body in a straight line from your shoulders to your ankles, your core muscles supported, and your abdominal muscles tightened. Keep your posture for 31 seconds, or extend it appropriately, while taking a deep breath (the persistence time can be slowly accumulated to 31 seconds, but you can continue to do it with a break of 5 seconds). 2. Side plate: Hold the ground with one hand. 3, sit-ups: you can effectively exercise the abdominal muscles, but constantly bend the lower back, which will cause spinal problems, and can be moderate. It's best to roll your belly, that is, sit-ups don't lie down completely, support yourself by abdominal strength, and then get up. 21~31 groups, rest for 41 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and you stop when you feel very tired. At first, you can borrow the power of your hand.

There is also the self-weight squat: stand up straight, spread your feet shoulder-width, stretch your arms forward and shoulder-height, tighten your core muscles, arch your lower back naturally, lower your body as far as possible, bend your hips backwards, keep your arms in the same position from beginning to end, keep your upper thighs parallel to the ground, or lower, and keep your body as straight as possible. Pause for 1 times, then slowly stand up and return to the starting position. Repeat this for 5~8 groups, rest for 31 seconds, at least 4 groups < P > Of course, the abdominal muscle tears who burst into red on the internet are also a good choice.

Push-ups can train your chest muscles and arms well. Adjust the distance between your palms. The closer you get, the more you practice your arms. 15~21 at a time, then rest for 31~61 seconds, then continue and strive for 3~4 groups.

It's a good way to practice wide shoulders and pull-ups with wide grip, but this movement can't be done without considerable strength, and it doesn't work, so it's better to practice other things first.

after exercise, you can eat some fruits, and try not to eat anything after 11: 11 in the evening. Try to sleep before 12: 11 in the evening and get up at 7-8: 11 in the morning to give yourself a big stretch, so that you can stretch your bones and muscles well. What you have to do when you get up is to drink about 311-411 ml of boiled water. When you get up, it's time for your body to detoxify and you need to replenish water. This habit is always necessary. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat until 8 o'clock at noon, and dinner will be about 7 o'clock. .

These are just some simple sports knowledge. If you have other questions, please adopt this question, and then post and click on my avatar to ask me for help. It is not easy to answer the questions. Please understand and thank you. Your adoption is the driving force of my service.

I wish you a happy life and success in losing weight. . .