Let me give you a plan. It is recommended that you jog 3-4 times a week for about 40 minutes each time, not less than 30 minutes, preferably once every other day.
Pay attention to replenish water during exercise, and it is best to drink 1-2 mouthfuls at a time.
The so-called jogging is the kind of running that feels a little sweaty and breathing is not too difficult.
Of course, it can be combined with fitness movements. I'll give you a plan:
Give you a fitness plan
1, supine belly roll, 1 group 20+ times, do 4 groups with an interval of 30 seconds.
2, supine leg lifts, 1 group 20+ times, do 4 groups, the interval between groups is 30 seconds.
3, flat support, 60+ seconds each time, 4 groups, 20 seconds between groups.
Take a two-minute break between each action.
Basically, no equipment is needed. You can do it at home when you have time, just a softer cushion.
Adoption Oh dear, you can ask me if you don't understand _