The first is running. Body fat is like water. You have to boil it to evaporate faster, right? Running is the process of cooking it. Running is a mastery of speed, but also a requirement for time. In terms of speed, it is better to be faster than walking and slower than running. Raise your arms like running and walk at a brisk pace. Time, it must be about 40 minutes, or even longer, because before 40 minutes, running consumes water in the body, which means you can make up for it by drinking two bottles of water after running, and after 40 minutes. Then do sit-ups, because the fat is in the stomach, and the sit-ups subtract the fat in a targeted way, so you can do sit-ups, 20 in each group, and insist on doing 8 to 10 groups. Even if you can't stick to that much, try your best. It is important to standardize the actions and complete the quantity under the premise of ensuring the action standard.

The pectoral muscle is divided into upper pectoral muscle, middle pectoral muscle and lower pectoral muscle, which is unlikely to be incomplete. You can combine push-ups with dumbbell supine birds to practice, and supine birds can look up pictures online.

If you have a waist, you can lie on the mat and do it from both ends, put your hands on your head and push your head and feet up together. Try not to bend your knees, and use your waist to exert strength, each group 15, six to eight groups.