The third one is like this. If you want to slim your arms, it is not enough to practice only two heads. You still need to practice three shoulders. All the muscles on the arm can be trained, which can effectively reduce fat and look good. Don't forget to stretch after three heads.
Stretching before going to bed is a good choice, but I personally don't think it will help much. If your usual fitness schedule is already full, it is more important to have enough rest. Of course, if the landlord thinks it is helpful to sleep, he can continue.
The effect of running to reduce fat is undoubtedly very good, but if you feel too boring, you can't stick to it. In fact, cycling, swimming and dancing can all achieve results.
What the landlord needs to pay attention to is to arrange the time reasonably, instead of exercising every day. Rest can make fat reduction get better benefits. Normal fat-reducing exercise can be no less than four days and no more than five days a week, because women who have more than five days a week have amenorrhea. Five days' practice is enough. You can do 40 minutes of high-intensity aerobic exercise every run, including 20 minutes of warm-up and relaxation. 40 minutes is the fat-reducing period, so the result of 40 minutes is similar to 50 minutes or 1 hour. You can use the rest of your time to practice your strength. If it is dancing, moderate intensity aerobic can last for more than an hour.
Before exercise, a piece of bread and a small box of yogurt are enough, and a box of100g is enough. After the exercise, we have to eat dinner. If you don't eat, you can't stand it, and you have no strength to continue practicing. But don't eat high-salt and high-calorie food, fast food and fried food. It's best to do it yourself. Try to eat more fruits and vegetables and supplement vitamins. Eating more chicken and fish as meat and supplementing protein can help you metabolize excess fat and calories. It is important to supplement every day. Just eat rice made of brown rice, black rice and corn residue. Drink more white water at ordinary times, and take a sip 15~20 minutes during exercise. Drink more after exercise, but drink slowly, or your heart and kidneys will be damaged. Dear, don't eat KFC, where the fat will stay in the body for 27 days before it is completely consumed. If you eat too much, the fat will stay in your body and make you fatter and fatter, but when you eat at home, the fat will generally be consumed within 3 days. Mainly because of the different ingredients, I won't explain them in detail.
In a word, the foods I introduced are mainly supplements, vitamins, protein, minerals and water, which are clean and easily metabolized nutrients for the body and can effectively relieve fatigue. If it is convenient to ingest nutrients half an hour after exercise, it is the best time for absorption.
The secret of reducing fat is aerobic+strength+reasonable diet. As long as the landlord puts these three parts into his weekly training, he can see the effect within one month.
My height is 165. According to this plan, four months was reduced from 130 to 102, which has been maintained to this day. I wish the landlord early success in losing weight.