First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, and the speed should be reasonably fast, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer or the speed is faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. It is suggested that the landlord decide the length of time according to his weight and height. You can drink a little water during running, but you must not drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.
Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways. 1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can rest for 5 seconds to continue doing it) 2. Side plate posture. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be done in moderation. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.
Of course, the popular abdominal ripper on the Internet is also a good choice.
There are also self-weight squats (squats and other lower limb movements can stimulate the muscle growth of the whole body well): the body stands straight, the feet are shoulder-width apart, the arms are extended forward, shoulder-height apart, the core muscles are tight, the lower back is naturally arched, the body is lowered as far as possible, the hips are backward, the knees are bent, the arms are kept in the same position from beginning to end, the upper thighs are parallel to the ground, or lower, and the center of gravity of the whole movement is on the heels rather than toes. Pause 1, then stand up slowly and return to the starting position. Repeat this for 5-8 groups and rest for 30 seconds, at least 4 groups.
Push-ups are a good way to exercise your chest muscles and arms. Adjust the distance between palms. The closer you get, the more you practice your arms. 15~20 once, then rest for 30~60 seconds, then continue, and strive for 3~4 groups.
It's a good method to practice pull-ups with wide shoulders, but this movement can't be done without considerable strength and has no effect. It's better to practice others first.
After exercise, you can eat some fruit. Try not to eat after 10 at night. Going to bed before 12 at night and getting up at 7-8 in the morning can give you a lot of stretching and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300~400ml of boiled water. When you get up, it's time for your body to detoxify and need water. Exercise needs nutritional supplements, especially in protein. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock. .
The landlord's time is a little scattered. If you really make up your mind to exercise, get up at 7 o'clock and practice for 60~90 minutes. These are some methods without equipment, I hope I can help you. . . . You can consult and hope to adopt it.