Then, effective aerobic exercise needs to meet three conditions, that is, the whole body muscles participate in exercise and the heart rate reaches 130- 170 for more than 30 minutes. So jogging and swimming are the best, swimming will be better, because there is no damage to the joints, but limited by the venue and season, so jogging is chosen.
1. Make full preparations two hours after dinner. Let's get started. Adjust the speed of the treadmill to 5-8 km/h and start your navigation speed measurement without using the treadmill. What if you can't hold on for 50 minutes at first? It doesn't matter. First, walk at a speed of 5kn for 25 minutes. Now put your hands up and control your breathing. After that, you can run for 25 minutes at a speed of 6-8km.
Breathing: double breathing breathing+deep breathing cycle
Action: Run a few steps, shrug your shoulders and land your heels first (to prevent radish legs).
Relax: hit the thigh+bounce the leg for 5- 10 minutes.
Diet: no need to diet, light, milk for soy milk.
In this way, you can lose about 1.8-2.6 kg a month. And the weight lost in this way is not easy to rebound, but you must stick to it.