First of all, aerobic exercise 1, running: 3000 meters per day can not be less than this number, (running finished, walk also have to walk through) speed appropriate faster, but have to be in their own tolerance, just started can be slower, and later slowly strengthened, or a longer distance, or faster speed. (Generally have to ensure that the time in 30 minutes or more, because 20 minutes after the beginning of the consumption is fat. (It is recommended that the owner of the 50 minutes or so) can drink a small amount of water after running and in the process of running, do not drink a big mouthful of water, and can not immediately take a shower and blow a fan after running. In addition to running, jumping rope and climbing tall buildings and cycling are also good aerobic exercise. Aerobic exercise can be very good to enhance a person's physical fitness and physical fitness, for other intensive exercise to lay the foundation.
Abdominal exercise is not a bad idea every day, and the abdominal muscles belong to the core muscles. The following ways can be practiced to the entire core muscles. 1, the former flat: push-up position, the arm to support the ground, elbow bent, directly under the arm, the weight on the forearms, the body from the shoulder to the ankle in a straight line, the core muscles to support the abdominal muscles taut, maintain the posture for 30 seconds, or appropriate extension, while breathing y (adhere to the time can be slowly accumulated to 30 seconds, but intermediate rest 5 seconds can continue to do) 2, the side flat: the time can be slowly accumulated to 30 seconds, but rest 5 seconds can continue to do) 2 , side plate type: one hand on the ground, the other hand on the inter-waist, tense core muscles, abdominal muscle contraction, lift the hips, the body into a straight line, the action of deep breathing, but also adhere to the time and the same as above, the two hands take turns to. 3, sit-ups: you can effectively exercise the abdominal muscles, but constantly but bending the lower back, amplitude will cause spinal problems, you can be modest. It is best to roll the abdominal movement, that is, sit-ups do not lie down completely, relying on abdominal strength to support themselves, and then up. 20 to 30 a group, rest 40 seconds, and then continue, strive for more than 3 groups, generally to do their own feeling of abdominal muscle tightness can not stand, very tired feeling to stop. Just started can borrow the power of the hand.
There is also the self weight squat: the body stands straight, feet spread and shoulder width, arms forward, and shoulder height, core muscles tense, lower back natural arch, the body as low as possible, buttocks back, knees bent, arms from head to tail to keep in the same position, upper thighs and the ground parallel, or lower position, the whole action of the center of gravity in the heel rather than the toes, the body is as straight as possible. Pause for 1 second, then slowly stand your body up and return to the starting position. Repeat this for 5 to 8 sets, resting for 30 seconds, at least 4 sets
Of course, the internet's popular abs ripper is also a good choice.
Push-ups can be very good to the pectoral muscles and arms, adjust the distance between the palms of the two hands of this action, the closer the more practice arms. 15-20 at a time, then rest 30-60 seconds, and then continue, strive for 3-4 groups.
Shoulders should be practiced wide, wide-grip pull-ups are a good way, but this action without considerable strength can not be done, and no effect, so it is better to practice the other first.
After the exercise you can eat some fruits, as much as possible after 10 p.m. do not go to eat again, try to go to bed before 12 p.m., 7-8 a.m. to get up, you can give yourself a big stretch, so you can be very good stretching and flesh, up must do is to drink about 300 to 400 ml of water, get up when the human body detoxification time, you need to replenish water, this habit no matter what time you want to do it, you can do it, you can do it. This habit should be maintained no matter what time of the day. Breakfast must be eaten, every meal needs to have protein intake. Breakfast is milk or eggs, eat to 8 points full at noon on the line, dinner is about to 7 points on the good.
These are just some simple sports knowledge, if there are other questions please adopt this question, in addition to send and click on my avatar to me for help, the answer is not easy, please understand, thank you. Your adoption is the power of my service.
I wish you a happy life and successful weight loss.