First of all, three meals a day must be arranged, breakfast should be well eaten, lunch should be full, dinner should be eaten less, and carbohydrates can be available in the morning, but it is recommended to eat coarse grains, such as sweet potatoes and potatoes, and it is best to eat less flour and rice such as rice and steamed bread.
It may not be suitable at first. You can eat half coarse grains and half steamed bread, and it is best to eat two eggs for breakfast. Eggs are the main source of high-quality protein for human body.
Make sure you get enough protein for lunch. It is recommended to eat boiled chicken breast, preferably without or with a little salt. It's definitely not suitable for eating at first, but fitness is definitely not that easy. It's appropriate to eat bitter.
If you don't want to eat chicken breast, you can also eat fish or shrimp, which is rich in protein. And there is little fat in it, so it won't gain weight.
Ensure adequate vitamin intake for dinner, you can eat fruits or vegetables, but you need to pay attention to control the amount, because some fruits are also high in sugar, and it is easy to get fat if you eat too much.
After diet control, reasonable exercise is needed. The most effective exercise of vest line is flat support. Although this action doesn't need much action, it needs to exercise all our muscles, and most people basically can't last for two minutes.
If you want to practice ass-butting, the most effective action should be squat. However, before practicing squat, you must do warm-up exercises, otherwise you may strain your muscles. Squat requires a lot of leg strength, so we must not be too reluctant at first, but step by step.