I am a fitness coach, let me share some of my suggestions. Weight loss and fitness are a combination of aerobic and anaerobic, which requires time and persistence. It does not mean that you can lose weight wherever you practice. Those who boast that they can lose weight quickly are unreliable. Even if they lose weight, they will easily rebound. , only exercise is the most reliable.

First of all, aerobic exercise 1. Running: 3000 meters per day should not be less than this number. (After running, you must also walk.) The speed should be fast, but it must be within your own tolerance. It has just started. You can go slower and then gradually increase the distance, or go faster. (Generally, the time must be more than 30 minutes, because fat is consumed after 20 minutes. It is recommended that the poster should take about 50 minutes) You can drink a small amount of water after and during the run, but do not drink in large gulps. Do not take a shower immediately after running. fan. In addition to running, jumping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can well improve a person's physical fitness and fitness, laying the foundation for other strengthening exercises.

Abdominal exercises are indispensable every day. Abdominal muscles are core muscles. The following methods can train the entire core muscles. 1. Front plank pose: In a push-up position, place your arms on the ground, bend your elbows, directly under the arms, put the weight on the forearms, form a straight line from the shoulders to the ankles, support the core muscles, and tighten the abdominal muscles. Maintain the posture for 30 seconds, or extend it appropriately, while taking a deep breath (the duration can be slowly accumulated to 30 seconds, but you can continue with a 5-second break) 2. Side plank pose: support the ground with one hand, and place the other hand on your waist , tighten your core muscles, contract your abdominal muscles, lift your hips, keep your body in a straight line, take a deep breath during the movement, and hold for the same time as above, taking turns with both hands. 3. Sit-ups: They can effectively exercise the abdominal muscles, but if you keep bending your lower back, it will cause spinal problems if you do it too much, so you can do it in moderation. It is best to do abdominal crunches, that is, do sit-ups without lying down completely. Use your abdominal strength to support yourself and then get up. Do 20 to 30 sets, rest for 40 seconds, and then continue, striving for more than 3 sets. Generally, stop when you feel that your abdominal muscles are unbearably tight and tired. At the beginning, you can borrow the power of your hands.

There is also the self-weight squat: stand up straight, spread your feet as wide as your shoulders, extend your arms forward, as high as your shoulders, tighten your core muscles, naturally arch your lower back forward, and do your best. It may be lowered, butt back, knees bent, arms kept in the same position from head to toe, upper thighs parallel to the ground, or lower, with the center of gravity of the entire movement on the heels rather than the toes, and the body as straight as possible. Pause for 1 moment, then slowly stand up and return to the starting position. Repeat this for 5 to 8 groups, rest for 30 seconds, at least 4 groups

Of course, the Internet-famous abdominal muscle tearers are also a good choice.

Push-ups can train the chest muscles and arms very well. Adjust the distance between the two palms of this action by yourself. The closer you are, the better your arms will be. Do 15 to 20 reps at a time, then rest for 30 to 60 seconds, and then continue, aiming for 3 to 4 sets.

To develop broad shoulders, wide-grip pull-ups are a good way to do it. However, this movement cannot be done without considerable strength, and it is ineffective, so it is better to practice other things first.

After exercising, you can eat some fruit. Try not to eat after 10 o'clock in the evening. Try to go to bed before 12 o'clock in the evening. Get up at 7-8 o'clock in the morning and give yourself a big stretch. This can stretch your muscles, bones and muscles very well. What you must do when you get up is to drink about 300~400ml of boiled water. When you get up, it is the time for the body to detoxify and require water replenishment. This habit must be maintained at all times. Breakfast must be eaten, and protein intake is required at every meal. Breakfast is milk or eggs, lunch is enough until 8 o'clock, and dinner is about 7 o'clock. .

These are just some simple sports knowledge. If you have other questions, please accept this question, send it separately and click on my avatar to ask me for help. It is not easy to answer the questions, so please understand, thank you. Your acceptance is the motivation for my service.

I wish you a happy life and successful weight loss. . .