2.
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In order to reduce fat, the core form of exercise should be aerobic exercise. Jogging, brisk walking, swimming and cycling are all typical aerobic exercises, all of which have good fat-reducing effects. At present, your weight is above 75KG. I suggest you choose something that doesn't need to bear your own weight, so as not to wear your knees excessively. If possible, I suggest you go swimming or riding a bike. If not, you can walk alternately on the ground, or you can run 1 minute and walk 1.5 minutes for exercise.
3.？ For reducing fat, intensity control during exercise is very important. Heart rate is usually used to reflect the intensity of exercise. It is best to control the heart rate during exercise in the range of 50%~75% of the maximum heart rate (220 years old) for fat reduction. The second is the frequency and time of exercise. In general, it is recommended to exercise at least 5 times a week, preferably once a day. 50~60 minutes each time is the best.
4.？ If you want to exercise your chest and abdominal muscles, you can train with weight. Push-ups are an ideal exercise to exercise chest muscles. Push-ups are located in the chest, shoulders and triceps brachii. You can adjust the width of the distance between your hands to determine the training position: width is chest training; If it is very narrow, practice triceps brachii. The height of the feet determines the degree of exercise on the shoulders. The higher your feet are off the ground, the more you can exercise your shoulders. The method of abdominal muscle exercise recommends the action of belly rolling (there are teaching videos on the Internet that you can search for yourself). Abdominal curl can exercise abdominal muscles in all directions better than sit-ups, and it will not hurt cervical spine because of hand strength.
Exercise advice recommended to you
Wide distance push-ups (hands width is 1.5 times shoulder width)
Frequency: Monday 1 time; Thursday 1 time
Number of groups: 4 groups
Grouping interval: 2 minutes
Number of each group: take 60% of the actions you can do at most once, for example, you can do 50 times at most, so each group has 30.
Abdominal rolling:
Frequency: once a day with an interval of more than 24 hours.
Number of groups: four groups
Grouping interval: 2 minutes
Quantity of each group: the method is the same as above.
6.？ It is necessary to adjust the diet structure to a high-protein, low-fat and low-carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.