After the age of 30, because of the pressure of life and work, physical changes began to be obvious, so we must keep exercising! Of course, there is no need to be so cruel as when you were young.

I keep exercising every day, and I basically do a few movements for your reference:

Week 65438 +0.3.5

1. Push-ups: two groups of high, medium and low postures, each of which is quickly exhausted.

2. Dumbbells bend alternately, 4-6 groups. Important control in each group 15 exhaustion.

3. Squat up, every time 100 or 3 groups, 50 times in each group.

Note: If you can't stick to it at first, reduce the number of groups and numbers. After all, it's for health, not for making trouble for yourself. . You can also practice in combination: squat x times+push-ups x times+bend x times, so it is a group, and the number is determined by yourself. After a break of 30 seconds, continue with one group and do as many groups as possible.

Tuesday, June 2

1. Jogging: Run at a speed of 5-7 kilometers for 45 minutes. This can burn your excess fat, remove the rubbish from your muscles, relax your brain and improve your sleep quality.

2, abdominal muscles: abdominal chakras, 15 times a group of X5, or open the computer search: "8 minutes of abdominal muscle exercise 2" and then practice.

Diet: You can eat more beans, vegetables (especially spinach and leeks) and seafood, but don't touch fat, fried products and carbonated drinks. I don't drink milk, I drink soybean milk and boiled water.