First of all, don't control your diet, but eat scientifically. More high-protein foods should be added, not as good as soybeans, milk, meat, fish and eggs. White meat is recommended in meat, red meat is difficult to digest, and you will get sick if you eat too much; Soymilk or milk, a cup in the morning and evening; 2 eggs a day, if you want to eat more, then remove the yolk. When we gain weight, we eat 30 proteins every day.
Second, the scientific movement. Jog for half an hour in the morning and evening, and then do pull-ups. If you can't do it, hang it there. After running at night, do sit-ups or jump rope. Stick to it, or it will rebound. Running is a whole-body exercise and one of the fastest ways to burn calories and fat in the body. You can go swimming if you can. You may not be able to run for that long at first, but when you are out of breath for the last time, look at your watch, walk for 30 seconds, adjust your breath and then run. At the gym,
1, chest muscle, bench press, dumbbell bird, push-ups, etc. With the equipment you can increase the weight according to your own situation.
2, back muscles, pull down, rowing, pull-ups, etc.
3, arms, biceps brachii bending arm practice, it is best to use dumbbells.
4. Legs, jumping ability, squat, jogging, standing long jump, frog jump, stair jump, vertical jump touch, etc. They are all good training methods and have the ability to carry as much weight as possible. etc
5, do 3-4 rounds, each round of 3-4 groups, each group 15-20. The frequency should not be too slow or too fast, the speed should be moderate, and it is best to adjust the frequency directly, so that the muscles can get the best oxygen and nutrition.
That's all for now.
Finally, fitness is the strength of willpower, so you should carry forward the spirit of Xiao Qiang to motivate yourself and believe in yourself! Don't need any reason. Ha ha! Come on!