I'm working out. Let me give you some advice. Weight loss and fitness is a combination of aerobic and anaerobic, and it takes time to stick to it, not to say that you can lose weight wherever you practice. Those who boast that you can lose weight quickly are unreliable. Even if you lose weight, it is easy to rebound. Only sports are the most reliable. First of all, aerobic exercise 1, running: 000 meters per day should not be less than this number, and the speed should be appropriate, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer, or the speed is faster. (Generally, it is necessary to ensure that the time is more than 0 minutes, because fat is consumed after 0 minutes. It is recommended that the landlord drink a small amount of water after running and during running, and never drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises. Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways. 1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 0 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 0 seconds, but you can continue to do it during the break), and the side plate posture: one-handed support. Sit-ups: You can effectively exercise your abdominal muscles, but you should keep your back bent. If it is too big, it will cause spinal problems, so you can do it in moderation. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 0~0 group, rest for 0 seconds, then continue, try to surpass the group, until you feel that your abdominal muscles are too tight to stand, you will not feel tired. You can borrow the power of your hand at first. There is also a self-weight squat: the body stands straight, the feet are shoulder-width, the arms are stretched forward, shoulder-height, the core muscles are taut, the lower back naturally arches forward, the body is lowered as far as possible, the hips are backward, the knees are bent, the arms are kept in the same posture from beginning to end, the upper thighs are parallel to the ground, or lower, and the whole movement focuses on the heels rather than toes, and the body is as straight as possible. Pause 1, then stand up slowly and return to the starting position. Repeat this way ~ in groups, rest for 0 seconds, at least in groups. Of course, online celebrity's abdominal muscle tear is also a good choice. Push-ups are a good way to exercise your chest muscles and arms. Adjust the distance between palms. The closer you get, the more you practice your arms. 1~0 once, then rest for 0~0 seconds, then continue, and strive for ~ group. It's a good method to practice pull-ups with wide shoulders, but this movement can't be done without considerable strength and has no effect. It's better to practice others first. After exercise, you can eat some fruit. Try not to eat after 10 at night. Try to sleep before 1 at night and get up at -0/in the morning, which can give you a great stretch and make your bones and muscles stretch well. What you have to do when you get up is to drink about 00~00ml of boiled water. When you get up, it's time for your body to detoxify and need to replenish water. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat until you are full at noon, and dinner is probably full. These are just some simple sports knowledge. If you have any other questions, please adopt this question, and then post and click on my avatar to ask me for help. It's not easy to answer, please understand. Thank you for your adoption, which is the driving force of my service. I wish you a happy life and success in losing weight. .