If there is more abdominal fat, mainly practice aerobic fat reduction. First warm up for 5 minutes, do anaerobic unarmed or equipment for 20-40 minutes, and finally jog or brisk walk for 40 minutes. Relax after you finish. Equipment can be practiced three times a week, unarmed, 1, five times a week, and abdominal muscles can be practiced every day.

Whether aerobic or running, the effective time to lose fat is more than 40 minutes, no more than two hours a day and no more than five days a week.

When running, your feet should follow the ground and then go to the soles of your feet. It is not easy to form muscle legs. After running, you should massage and relax. Running should be jogging, but it's bad for your knees. Skipping rope can be used instead.

Warm up before doing anything, and relax after doing it. At least five minutes. Practice the upper body first and then the lower body.

Avoid sweets, high-fat and high-calorie barbecue and frying, eat more fish, meat, eggs, beans, dairy products, fruits and vegetables, and get enough sleep is also important.

The movements in the figure below are basically 3-8 groups with 20-30 times, and the rest between groups is 1 minute, with appropriate increase or decrease.