I get up early in the morning. After the exam, I was a little at a loss. I didn't know what to do, so I rummaged through the bookshelf. After reading this book, I found that I want to exercise recently, preferably indoors and in the office. I can respect myself and don't need equipment. I can start and finish quickly without wasting time. Don't spend too much time. I took it out and took a look. Because there were traces of reading before, I turned it quickly.

First of all, the book says that if you want to lose weight, it doesn't have to take 40 minutes to get results, even if it's the first minute, so the most important thing is to get moving, even if it's one minute. If you don't have time, you can use HIIT, which is efficient and fast. I think this can also be replaced by skipping rope. For example, you can jump rope while watching TV at night.

If you want to exercise well and lose weight, give an exercise order: warm up first-anaerobic exercise-aerobic exercise-stretching.

Among them, warm-up should be dynamic and do some anaerobic exercise in a small range. In the anaerobic stage, it should be grouped, exhausted and intermittent; Aerobics or running can be selected; Stretching should be maintained for 5- 10 minutes.

The book mainly introduces the anaerobic part, which should be said to be plastic. It can be divided into four parts: chest, back, buttocks and legs, and core. I have roughly summarized the following points:

Chest: Push-ups are the main method, usually 8- 10 once and 3 times as a group; That is, around 24-30; It can be divided into diamond push-ups, wide push-ups and narrow push-ups.

Back: It's mainly pull-ups. It's the same, but I can't pull it up. I can only hang it for a while-

Hip and leg: squat, side kick and back kick are the main actions;

Core: belly roll, flat support, hip bridge, etc.

You can practice at intervals, give your muscles time to rest, and stimulate your muscles effectively through multiple groups of intermittent ways, preferably exhausted.

It seems simple, but as the saying goes: I understand all the reasons, but I still can't get by. I know everything, but I can't move, but I get nothing.

Everyone around me is losing weight recently. Everyone in the office lost 7 kg and 10 kg respectively, so my meat-loving husband lost 6 kg. I don't seem to be thin at all, and my figure is not what I like, so I also want to be healthy, thin and fit. Diet is one thing, and the most important thing is exercise. Only by moving can you be healthy. Health comes first.

In these sports, push-ups, squats and kicks are all self-respecting and can be done at any time. Whether in the office or at home, start with these simple actions, do them in groups, then punch in and record them, and form habits step by step.

Push-ups: 3 times in each group, 8 for each time;

Squat: 3 times in each group, 20 times each time;

Kick: 3 times in each group, 20 kicks each time;

Distribute these to work breaks and do flat support and hip bridge at night:

Plate support: 3 times per group, each group 1 min;

Gluteal bridge: 3 times in each group, 8 in each group;

Come on, let's go.