First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, (after running, you have to walk) the speed should be appropriately fast, but it should be within your tolerance. You can slow down at first, and 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 30 minutes, because it is fat that starts to be consumed after 20 minutes. It is recommended that the landlord take about 50 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 exercise is indispensable every day, and abdominal muscles belong to the core muscles. You can practice the whole core muscle in the following ways. 1, Front Flat: Push-up posture, with your arms on the ground, elbows bent, right under your arms, weight on your forearms, body in a straight line from your shoulders to your ankles, core muscles supported, and abdominal muscles tight. Keep your posture for 30 seconds, or extend it appropriately, while taking a deep breath (the persistence time can be slowly accumulated to 30 seconds, but you can continue to do it with a break of 5 seconds) 2. Side Flat. 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. 20~30 groups, rest for 40 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 a squat with self-weight: the body stands straight, the feet are shoulder-width apart, the arms are extended forward, shoulder-height apart, the core muscles are taut, the lower back is naturally arched forward, the body is lowered as far as possible, the buttocks are backward, the knees are bent, the arms are kept in the same position from beginning to end, the upper thighs are parallel to the ground, or lower, and the center of gravity of the whole movement is on the heels rather than toes, and the body is as straight as possible. Pause 1, then slowly stand up and return to the starting position. Repeat this for 5-8 groups and rest for 30 seconds, at least 4 groups.
Of course, the abdominal muscle ripper who is popular on the Internet is also a good choice.
Push-ups can be a good way to practice your chest muscles and arms. Adjust the distance between your palms. The closer you get, the more you practice your arms. Once 15~20, then rest for 30~60 seconds, then continue, and strive for 3~4 groups.
It is a good way to practice wide shoulders and wide grip pull-ups, but this action can't be done without considerable strength, and it has no effect, so it is better to practice other things first.
After exercise, you can eat some fruits. Don't eat any more after 10 in the evening. Try to sleep before 12 in the evening and get up at 7-8 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 300-400 ml of boiled water. When you get up, it's time for your body to detoxify. 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 my avatar to ask me for help. It is not easy to answer, please understand, thank you. Your adoption is the driving force of my service.
I wish you a happy life and success in losing weight. . .