1 first of all, you need to ensure nutrition, and you can't eat less carbohydrates every day. If you plan to shape, it is recommended to eat less high-calorie food and start with aerobic exercise, such as running and swimming.

2, appropriately increase anaerobic exercise, do not need special fitness equipment, a pair of dumbbells (see personal strength), a yoga mat can be.

3, specific exercise methods: Dumbbells are very flexible fitness equipment, you can use it to practice biceps, triceps, deltoid, latissimus dorsi, and even can be used to do squats and exercise thigh muscles. The early stage can also be used to exercise waist strength. Abdominal muscles and waist exercises can be supported by flat plates. Try to reach the limit every time, rest for 30-60 seconds, continue to do it, do five groups in a row, and rest for five minutes; Do it again. It is also good to exercise abdominal muscles by rolling abdomen, and it is not recommended to use sit-ups because it will hurt your waist. There are also chest exercises to do push-ups, but if you want to practice well, you need to increase the difficulty, use a support frame, increase or decrease the distance between your hands, and carry a load on your back.

If you are thin, nutrition is very important. Eat more muscle, beef, rice or steamed bread, and eat less and more meals. The effect of drinking protein powder will be obvious if you can.

Personally, I prefer sports, which is my usual way of exercising. Please accept it if you are satisfied ~