First of all, losing weight is to achieve the goal of losing weight by consuming' fat' through aerobic exercise. Common aerobic exercises include running and skipping rope, but the first 20 minutes of aerobic exercise consume glycogen, and it only takes 40 minutes to start consuming fat, so it is best to exercise for 40 minutes when you are free. Common aerobic exercises include running and skipping rope. In order to achieve the best effect, it is recommended to exercise with abdominal exercise. For example, sit on your back and roll your abdomen (see video: I will practice six abdominal muscles for you in eight minutes) for 20 to 30 minutes. If you insist on doing your best every day, if you don't have much energy, exercise at least every other day. One month makes the stomach disappear, and three months makes the sexy abdominal muscles come out. Generally, your chest will do three or four movements (dumbbell bench press, dumbbell flying bird, dumbbell bench press), and generally practice twice a week. One action will warm two groups. When doing push-ups, the back muscles will be exercised one by one. However, it only works when it is standard. Legs should be straight, knees should not be bent, chest should be close to the ground (don't lie prone on the ground), so that back muscles can be fully exercised. It is advisable to practice about 50 times a day. Chest expansion exercise. At the same time, chest enlargement will exercise the muscles of the back. When doing this exercise, the elbow should be stretched back as far as possible, and the bigger the range, the better. Torsional movement. Different from chest expansion exercise, turning exercise strengthens the muscles of the left and right parts of the back respectively. When turning to the left, the muscles of the left half of the back are exercised, while the right half is exercised. When doing the twist, you can stand up straight with your legs apart naturally, and don't turn your legs when turning. Or sit on the mat, straighten one leg, then curl up the other leg and just do the upper body rotation. Bend over and paddle with dumbbells. Find a chair or bench, hold the chair with your left hand, kneel on the chair with your left leg straight, and row from top to bottom with a dumbbell in your right hand for half an hour at a time; Then change the left hand to hold the dumbbell. Say it again. Mainly can exercise latissimus dorsi. Horizontal bar or eight-character exercise of fitness equipment. Horizontal bar exercises mainly exercise latissimus dorsi. Wide horizontal bar exercises help to widen shoulders and develop back muscles, while narrow horizontal bar exercises can lengthen latissimus dorsi. The specific method is: hands are as wide as possible than the horizontal bar or eight-character frame on fitness equipment, and shoulders are relaxed and naturally droop. Then bend your arm and pull it up until your chest is flush with the bar surface, or at least the Adam's apple or the back of your neck is flush with the bar surface, then put it down and practice it 5- 10 times a day according to your physical condition. Arm: Pull-ups are good. Forehand can exercise the back muscles of three heads, backhand can exercise, and forearm muscles can be exercised alternately at both ends and back. Dumbbell arm bending, exercise biceps brachii, four groups at a time, one to two groups in each group. If you have more than one or two, you need to gain weight. Starting posture: Hold dumbbells with both hands, naturally droop and tuck in. Action process: contract the biceps, bend the forearm upward until it reaches the highest possible point, completely contract the biceps for one second, and then slowly expand the elbow joint. Breathing method: inhale when bending the forearm and exhale when falling. Note: when the arm is straight, the dumbbell is 90 degrees. Dumbbell arm flexion and extension, exercise triceps brachii, once every two days, four groups at a time, one or two in each group, if more than one or two, you need to increase the weight. Action: spread your feet naturally, hold the dumbbell with both hands (or one hand), raise your arms straight above your head, point your elbows forward, and make your big arms vertical to the ground. Then bend your elbow to the deepest position and straighten your arm again. When your arm is about to straighten, slow down, slowly straighten your elbow, and then repeat the exercise.