1, flat abdomen, do more sit-ups; Chest muscles are tangible, and do more push-ups; Another 10 kg and above running. Keep practicing for half a year, you should be able to improve a lot, but you can't lose it all at once. Keep it up. It's no use just exercising. Daily eating habits are as important as work and rest time, otherwise what's the use of losing weight 10 kg and gaining 9 kg? 4. So, to lose weight, all kinds of daily life. As long as you go 3-5 times a week for 2-3 hours each time, during this period, you can choose some light and heavy-duty dances according to the course, such as Latin dance, belly dance, pilates, aerobics, taekwondo ... After a sports class, you can step on the spinning bike for 45 minutes and do other auxiliary sports (spinning bike is a relaxed and invisible killer in fitness). It would be better if there is high-temperature yoga, and practicing one high-temperature yoga is equivalent to three ~. Of course, you can also ask your fitness instructor or personal trainer. I am a fitness consultant of Aobo Fitness Club on the fifth floor of Jude City, Shunde, Foshan: Tiancheng can ride a bike for more than 45 minutes and a treadmill for more than 40 minutes. . It's really heavy . . One hundred and one kilos. . . Sit-ups . Adhere to the group every day. . There are about 10 to 15 in each group. . . It takes about two to three weeks first. . Then increase to 5 groups a day. . . There are 20 to 30 people in each group. . . . Hang in there. . If you want to get rid of waist and abdomen fat, you must combine healthy diet, aerobic exercise and strength exercise in your usual exercise. Just doing sit-ups is not enough. The first day of practice: elliptical machine for 30-50 minutes, warm-up for 5 minutes, gear 4-5 for 5 minutes, gear 7-8 for 5 minutes, and relaxation for 5 minutes. Repeat gears 4-5 and 7-8 three times. The next day's exercise: magnetically control the car for 30 minutes and preheat it for 5 minutes. 60 beats/min, intensity 3. 70 times/minute, intensity 5, 5 minutes, 20 seconds, 90 times/minute, rest for 40 seconds. Repeat the effort and rest for 4 times, 70 times/minute, and the intensity is 5.5 minutes. Repeat hard work and rest five times and relax for five minutes. Day 3 Exercise: Spin. Day 4 exercise: strength exercise 1. 2. Do sit-ups after three days of practice, rest on the fifth day, and repeat the cycle exercises from the first day to the fifth day. The elliptical trainer didn't work at all in the golden age. You can add me if you are interested, and I'll tell you how to lose weight. Absolutely effective. In order to solve the problem of abdominal muscles, I have brought someone heavier than you for a long time. Abdominal muscle training's method of Royal Special Forces 1, the essentials of thigh hand sliding: lying flat, chin pressed on chest, hands on thighs, hands sliding along thighs to knees, slowly lifting upper body to at least 10 cm from the ground, restoring to its original state, key part: upper abdominal muscle 2. Essentials of head touching knees: lie on your back, hold your neck with your hands, put your knees together, and raise your head at the same time so that your head touches your knees above your torso. Raise your knees as long as possible. Finally, put down your head and knees and let them fall back to the ground. Key parts: upper abdominal muscles and rectus abdominis 3. Key points of leg and abdomen control: lie on your back, put your legs together, make a 45-degree angle with the ground, hold your neck with your hands, and slowly lift your upper body. Key parts: upper abdominal muscles and rectus abdominis 4. Start from both ends of the shape: lie flat, with your legs at a 45-degree angle from the ground, and touch your toes with your hands. Key parts: lower abdominal muscles and rectus abdominis. 5. the essentials of bending over and running the wheel: lie on your back and put your hands on your head. When the upper body is lifted, your legs cross the wheel and twist the upper body so that the left and right elbows touch the left and right knees. Key position: external oblique muscle 6. Main points of straight leg lifting: lie flat, legs straight, hands on both sides of hips, palms down. Straighten your legs, tighten your toes, and lift your legs almost perpendicular to the ground. Abdominal muscle training Act of US Navy 1, essentials of kneeling: lie on your back, bend your knees, keep your feet off the ground, hold your neck with your hands, sit up, touch your knees with your chin, lower your upper body, and be flush with the ground, but don't touch the ground. Complete this exercise in turn. Key parts: upper abdominal muscles 2, sit-ups essentials: feet fixed, hands holding the back neck, legs straight, and then sit up. Note that the arms are not hard and the abdominal muscles are strong. Key parts: upper abdominal muscles and rectus abdominis 3. Turn to your knees and abdomen. Action essentials: fix your arms, lie on your back on a flat or inclined plate, bend your knees 45 degrees, lift your knees sideways to abdomen, and then turn directly to the other side. Key parts: lower abdominal muscles and external oblique muscles. 4. Straight leg hip lifting essentials: fix your arms, lie on your back on a flat or inclined plate, keep your legs upright, and concentrate your thoughts on the lower abdominal muscles to lift your hips. Key parts: lower abdominal muscles 5, right-angle support action essentials: palm or fist support the ground, try to close the abdomen and lift the legs. Key parts: lower abdominal muscles and rectus abdominis. 6. Ingot abdomen essentials: fix your arms, lie on your back on a flat or inclined plate, and bend your knees 45 degrees. The focus is on the lower abdominal muscles, lift it hard and keep your knees as close to your chest as possible. Be careful not to touch the ground when you put them down. Key parts: lower abdominal muscles suggestion: 1. The thickness of the whole body sebum determines whether the abdominal muscles are clear, so the overall fat reduction is the premise of whether abdominal muscle training has obvious effect. 2. Most of the training of abdominal muscles will not use weight-bearing exercises, because you can concentrate more when doing movements with your bare hands. 3. Every time you practice abdominal muscles, you must start from the lower abdominal muscles, because the muscles here are the most prone to fatigue. Primary training: choose a set of "special" movements to practice twice, and change to another set of exercises next week to keep it fresh. Intermediate training: choose a set of movements, three times a week. Advanced training: three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon. Run, run, keep running, keep running! Just eat less and eat more. A friend of mine is as tall and as heavy as you, so I know your general situation. You should lose 30-40 Jin. Your main purpose now is to lose weight, not to exercise muscles, so you must give priority to aerobic exercise, and watching those abdominal muscle exercises has no substantive effect at all. In fact, the key to reducing fat is the time of aerobic exercise, not the action, while muscle training emphasizes the action. Of course, there is also a problem of strength. Aerobic exercise can only be effective if it reaches a certain intensity. The more general formula is as follows: exercise intensity formula:-age = the highest possible heart rate reached during exercise (expressed by R); R× 60% = the lowest heart rate required for exercise effect, that is, the lowest exercise intensity. R × 70% = moderate heart rate with exercise effect, which is moderate exercise intensity. R× (75% ~ 80%) = upper limit of exercise heart rate, that is, the maximum exercise intensity. R × 85% = the maximum heart rate during exercise, that is, the maximum exercise intensity (generally not desirable). Aerobic exercise must reach at least 0.6R to be effective. This is the minimum standard. I suggest you take 0.7R as the strength. But when doing aerobic exercise, the heart rate is difficult to grasp. Hehe, you just need to put your hand on your chest and feel your heart beating twice as fast as usual. If your heart rate doesn't reach a certain level, your exercise will have no effect. Let's talk about the specific training schedule first: you are working out, you can only come out for at least two hours, and you should go every day (as far as possible). Unless you really can't go, you must not be too tired to be absent. Because your physique, in essence, is caused by the imbalance of nutrients in your body, and the nutrients you consume every day are higher than those you consume, so you will gain weight, so you should insist on consuming and consuming these substances. For example, you burned calories in fitness yesterday, and then you don't go to fitness today. You may have saved calories again today, so it doesn't matter. When you enter fitness, do sit-ups first (there are many kinds, choose a few): 30-50 in each group, do as many as possible to ensure the number of times. Later, after the physical strength drops, the number of times can be appropriately reduced. You must do 65,438+00 groups, and the rest between groups should not exceed 65,438+0 minutes. You can choose 2-3 actions, and one action is continuous. After doing sit-ups, I feel my abdomen is sore, but it doesn't matter. Abdominal muscles are tough and generally do not pull. It takes about 40-50 minutes, and then, take a rest and prepare for aerobic exercise and running. Running is easy, just don't run too slowly. There are hints on the treadmill. It takes at least 1 hour to run. According to personal experience, the running time is short and the effect is not very good. The general book says that aerobic exercise takes more than 40 minutes. I think 1 hour is more appropriate. To tell the truth, it's really hard to keep running on the treadmill for that long. When you can't hold on, look at how many calories you are burning on the treadmill screen, and you will be motivated. If you don't want to run on the treadmill, you can run outside. I always think that it is more effective to exercise muscles, because it takes a lot of time to lose fat, so I feel a little depressed in such a narrow space. This is your training from Monday to Friday You can have a day off on Saturday, and of course you don't have to rest. You can take a day off on Sunday, instead of going to the gym, you can climb a mountain a few meters high, which takes about 4-5 hours (including the time to go down the mountain). Look at how many liters of water you drink, and you will know how much sweat you have paid. Mountain climbing is a good sport and interesting. Climbing high can make you see far, have a little sense of accomplishment and not feel so tired. After going down the mountain, go swimming for an hour and you will feel cool. I am in Shenzhen, and I often spend my weekends like this. First I climbed the mountain, then I went down to the seaside and went swimming directly. Although I have a good figure, I still like this kind of exercise very much, which can improve my physical fitness. It is very helpful for your next fat reduction project. Regarding hydration, drink a glass of water before exercise, and then drink 50ml of water every 15 minutes. Don't drink too much water. As for fitness, practicing is half and eating is the other half. Therefore, diet is also very important. Since we want to reduce fat, which is converted from excess calories, we should reduce the intake of calories. Try not to eat food with high sugar content, eat more low-calorie vegetables, lean meat and the like, and don't eat fruits if possible. Fruit has high sugar content, which is also the reason why fruit is sweet and vegetables can supplement vitamins. Never go on a diet. Losing weight is achieved by increasing energy consumption. As long as you reduce your calorie intake and keep exercising, you will succeed and never rebound. Dieting will damage the stomach, and there is a saying that you can't lose weight without eating. Low-calorie food can also be full. I used to be as confused as you. Later, after I lost weight successfully, it is difficult to gain weight again, especially in the waist and abdomen, and I can hardly see excess meat. Wish you success! Persistence is victory! Do sit-ups. Mix it reasonably every day, try to avoid high-fat foods, and set yourself a small requirement at first, such as 10 and 15 the next day. When you reach a certain range and you feel that you have reached the limit, then you should keep practicing within that range, and you should persevere, which is difficult for everyone to do. If you can do this, no matter how fat you are, you will lose weight! In addition, you can practice with reference to the mirror, which is the best way to exercise. You can see the changes in your body in order to adjust yourself better. Keep running for an hour every day, pay attention to your diet, eat more vegetarian dishes and less fat, keep exercising every day, and do more sit-ups or running activities. You are indeed a heavyweight, but as long as you have confidence, exercise is essential. 24 hours a day, except for eating, sleeping and watching TV, there are still 10 hours left. You can exercise for 6 hours, and 4 hours can be used to do other things. Hehe, if you can't meet the requirements during the day, even the evening time will be occupied. This is just exercise. You should pay attention to your diet. Eat less greasy food, which is high in fat and calories. Come on ~ ~ ~ Learn about yourself. With all due respect, you are not only pregnant, but also fat all over. You can't just rely on fitness to get rid of the fat in your stomach. For you, what you need is to lose weight overall. In order to be healthy, we should start with living habits, learn to eat scientifically, exercise moderately, and gradually change our body shape from a small place. Don't lose confidence in slimming and be afraid of exercise. When you gradually get used to exercise and can control your food intake, go to the gym to do targeted exercise, otherwise strenuous exercise will easily lead to "rebound". I can't understand it here for a while. Briefly talk about daily life: eat less or no greasy and high-fat food, get up early and go to bed early, and insist on doing simple exercises, such as running, climbing stairs and skipping rope. Psychologically: Don't be lazy, work hard and have confidence in yourself. Weight loss and fitness is a persistent lifelong investment, and it is impossible to get rich overnight.