First warm up 10- 15 minutes, do anaerobic unarmed and equipment for 20-40 minutes, and finally do aerobic jogging or brisk walking for 40 minutes. After relaxing, do abdominal exercises at least 5 times a week.
Aerobic exercise takes more than 40 minutes to effectively reduce fat, no more than two hours a day and no more than five days a week. There are several groups of aerobic interval exercises later.
When running, your feet should follow the ground and then go to the soles of your feet. It is not easy to form muscle legs. After running, you should massage and relax.
Warm-up and stretching before exercise are very important, as are stretching and massage relaxation after exercise.
Avoid sweets, high-fat and high-calorie barbecue and frying, eat more fish, meat, eggs, beans, dairy products, fruits and vegetables, and get enough sleep is also important.
Because I put a lot of dumbbells in the attachment, all of which are without equipment. It doesn't matter if you don't have dumbbells. You have plans and no equipment.