If just to enhance the body, go outdoors to do aerobic exercise is better, fast walking or jogging is a good exercise, each time for 30 minutes, the best heart rate of 120/minute or more. Indoors you can do some yoga can exercise flexibility, you can also do some muscle training to enhance muscle strength In addition, it is best to go out in the afternoon to exercise, if you only have time in the morning, then it is best to exercise in the sun out 2 hours later, because too early in the morning if the air quality and physical conditions are not suitable for exercise. Warm up before exercise, do stretch after exercise, pay attention to warmth, however, more to go outside to do exercise For weight loss, some friends justified, no money, not so good conditions for fitness, in fact, a big mistake, oh, we listed these nine poor people's weight loss methods, come to look at it 1. in situ running Effective Points: Tighten the thigh muscles in the indoor or aisle to pick a piece of about a square meter or so of the open space, barefoot in situ, insist on Running for 15 minutes a day. 2. Up the stairs Effect points: calves, thighs, buttocks Up and down the stairs three to four times a week, each time for 30 minutes, you can consume about 400 calories, but also can be strong calves, thighs and femoral muscles. Practice: Repeat steps 1 to 4, 20 times for a group, left and right feet each do 2 groups. step1-put the small step on the right side of the body, right foot on the step, left foot on the ground; step2-body slightly downward squatting, knee bending, not more than the toes. Note: The effect of these two steps is to beautify the calves and reduce leg fat. step3-weight on the right foot to support the body's weight, raise the left leg to the outside, and stop at the highest point step4-count to 5, step the left foot back to the ground, and do it for a certain number of times before switching feet to do it. Description: These two steps can help eliminate the accumulation of fat in the buttocks and tighten the buttock muscles, lose hip fat. 3. Walking Effective point: legs, waist In the hustle and bustle of the city between running, day after day, how many beautiful fitness program again and again on hold. Is it really impossible to have the time to shape their own beauty? No! Look at these "walk" beauty slim figure and glowing spirit, tell you, as long as a little more persistence and excitement, inspiration and abandonment, all ok! If you walk again 2-3 hours after a meal, the effect will be even better. 4. Yoga Effective point: the whole body Ancient fitness method from India, 3 to 4 times a week, not only can strengthen the muscles, increase the toughness and flexibility, but also to maintain a slim physique. 5. Dancing Points of effect: the whole body, dancing and singing, 3 to 4 times a week, is also one of the ways to lose weight. 6. Rope skipping Effective point: thighs, calves As long as there is enough space, rope skipping can be carried out anytime, anywhere, can be integrated into the game of weight loss. 7. Morning Exercise Effective points: the whole body, breathing (please use the complete breathing method when doing morning exercises) After waking up in the morning, do about 20 minutes of hand exercises, not only can be invigorated to meet the challenges of the day, but also to maintain a youthful body. 8. Drinking water Effective point: the whole body We often lament: Alas, I really drink water will be fat! In fact, drinking water to gain weight is caused by swelling, as long as the salt intake is reduced, edema will gradually retreat. On the contrary, if you know how to use water to lose weight, not far from the slim days! Among the many ways to lose weight, drinking the right kind of water is the easiest and least burdensome. The water you drink here is boiled water and mineral water, not high-calorie drinks, otherwise it will be counterproductive. Drink at least 2 liters of water a day, one glass each after waking up, at breakfast, in the morning, before lunch, after lunch, before dinner, after dinner, and drink slowly. 9. Salt therapy Effective point: the whole body with warm water, wet the whole body, and then coarsely coated with salt all over the body, and then to be ***, so that the skin is hot, to the appearance of red until. Generally need to *** 5-8 minutes, and then immersed in 38 ℃ warm water for 20 minutes.