First warm up 10- 15 minutes, do anaerobic unarmed and equipment for 20-40 minutes, and finally jog or walk for 40 minutes. Relax after you finish. 　　

Aerobic exercise takes more than 40 minutes to effectively reduce fat, not more than two hours a day, and less than five days a week. When running, you should follow the ground with your feet and then go over to the soles of your feet. It is not easy to form muscle legs. After running, you should massage and relax. It is very important to warm up and stretch before you do it, and to stretch and massage to relax after you finish it. 　

Diet avoid sweets, high fat and high calorie barbecue and frying, usually eat fish, meat, eggs, beans, dairy products, fruits and vegetables, and adequate sleep is also important.

Training plan three times a week:

Astrology 1: Upper limb exercises (chest, biceps brachii, triceps brachii), abdominal exercises, and finally aerobic exercises.

Astral phase 3: lower limb exercises, abdominal exercises, and finally aerobic exercises;

Stage 5: Upper limb exercises (shoulder {deltoid anterior bundle, middle bundle, posterior bundle}, back), abdominal exercises, and finally aerobic exercises.

In the middle, you can do Duoyan Zheng slimming exercises at home. Or do aerobic interval exercise (such as insanity). 　　

Saturday or Sunday: You can arrange a yoga exercise or pilates exercise. 　　

Specific arrangement of the training plan:

Chest:

3 groups of bench press, each group10-15 times. 　　

Butterfly machine clips the chest in 2 groups, each group10-20 times. 　　

Dumbbell supine birds in 2 groups, each group10-20 times. 　

Biceps brachii:

2 groups of dumbbell bending, each group10-20 times. 　

2 groups of hammer bending, each group10-20 times. 　

Triceps brachii:

Two groups of flexion and extension of the posterior cervical arm, each group10-20 times. 　

Press down the arm of the tensioner in 2 groups, each group10-20 times. 　

Shoulder:

Dumbbell lifting (deltoid toe) in 2 groups, each group 15 times. 　　

2 groups of dumbbell front lifting (deltoid toe), each group 15 times. 　

Two groups of lateral birds (deltoid middle bundle), each group 15 times. 　　

Bend over the bird (deltoid posterior bundle) in 2 groups, each group 15 times. 　

Back: 3 groups of pull-ups (narrow grip), each group10-15 times. 　

2 groups of sitting chest pullers, each group 15 times.

Row in a sitting position for 2 groups, each group 15 times.

Abdomen:

3 groups of abdominal roll, 20 times in each group.

Three groups of supine leg lifts, 20 times in each group.

3 groups of dumbbell lateral flexion, 20 times in each group.

Flat plate support, lateral support. 　

Leg exercises:

3 groups of lunges, each group15-20 times.

3 groups of dumbbell squats, each group15-20 times.

Leg flexion and extension in sitting position in 3 groups, each group15-20 times. 　　

Aerobic exercise (choose one at a time):

Treadmill for more than 40 minutes, aerobics, spinning.