First of all, make a plan for yourself, know your body shape and understand your body shape characteristics. Set an ideal goal, reduce body fat content or increase muscle latitude. But it looks slimmer or stronger. Improve your strength or speed flexibility.

Make good use of the resources in your hand and make clear where you can practice. Make full use of your spare time. As the saying goes, eating three points and practicing seven points is the reason for being overweight. We should avoid all high-calorie and high-fat foods, record our daily calorie intake and arrange our three meals a day reasonably. The process of exercise is as follows: First, warm up with fitness software or sports video 10 to 20 minutes. Jog for 30 to 40 minutes, run fast. 15 to 20 minutes. The next strength training is the most important: chest muscles and triceps brachii, back and biceps brachii, shoulders and hips and legs, and so on. The above exercises, preferably three to four times a week. Pay attention to reasonable rest. Next is the platform period, low pole squat, one leg hard pull, weight lifting hard pull. In this process, the legs, waist and back must be straight, and the upper body should not be rotated or overdone. To prevent potential safety hazards, prepare barbell cushions. Aerobic exercise is a warm-up exercise, but anaerobic exercise can really help us lose fat. Don't lose heart on the platform, increase it. Exercise training, increase the intensity of diet control, and after a period of time, we will find fitness that suits us.

Change.