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, and the first 20 minutes of aerobic exercise consume glycogen. As long as you exercise for 40 minutes, you will start to burn fat, so it is best to exercise for 40 minutes when you have time.

Common aerobic exercises include running and skipping rope, and it is best to exercise together.

In order to achieve the best results, it is recommended to exercise together with abdominal exercises, such as lying on your back and rolling your abdomen (see video: give you six abdominal muscles 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 practice three or four chest movements twice a week (dumbbell bench press, dumbbell flying bird, dumbbell bench press). An action is divided into two warm-up groups, four formal groups are just right, and the rest between groups is 1 to 2 minutes.

Back: Push-ups. 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 left, the muscles in the left half of the back are exercised, while the muscles in the right half are 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. Good. Forehand can exercise three branches of back muscles, backhand can exercise, and two branches and back alternately exercise forearm muscles.

Bend your arms with dumbbells and exercise biceps brachii, four groups at a time, each group is 8 to 12. If it exceeds 12, you need to increase your 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, once every two days to exercise the triceps brachii, four groups at a time, each group is 8 to 12, if it exceeds 12, 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 you want to straighten your arm, slow down and straighten your elbow slowly, and then repeat this exercise.