Aerobic exercise includes: swimming, running, aerobics, mountaineering, skipping rope, playing ball, etc. You can choose any one, and the time should be controlled at 45-60 minutes. Jogging is also ok. Controlling the bull's-eye rate means that the pulse is within (220- age) ×(65%-85%), and then you can do sit-ups and push-ups. Teenagers who want to grow taller can practice pull-ups, parallel bars and jumping, as well as some stretching exercises, mainly to keep their bones from being squeezed and stretched. Reduce abdominal fat and do sit-ups after aerobic exercise in 2-3 groups, with more than 25 in each group.

Gym training program:

Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, etc.

1, spinning bike: good atmosphere, great strength, great fatigue and good effect.

2, aerobics: good atmosphere, moderate intensity, fatigue, effective.

3. Treadmill: In atmosphere, strength, fatigue and effect.

4, yoga: good atmosphere, moderate intensity, fatigue, effective.

People who lose weight after exercise can do 2-3 groups of sit-ups, with more than 25 in each group.

The total exercise time should not exceed 90 minutes.

Exercise 4-5 times a week, and 7 times if you are strong.