1. Insist on aerobic exercise (skipping rope, swimming, running, rock climbing, etc. ) At least 30 minutes a day, preferably running. Or run the stairs (as I do when it rains). The purpose of aerobic exercise is to burn subcutaneous fat. Remember that it only takes 30 minutes or more to take effect, because aerobic exercise within 30 minutes only consumes protein and water in your body, and does not consume fat.
2. Insist on sit-ups and exercise abdominal muscles. If you rarely do it before, it is recommended to do 50 yuan a day in the early stage and increase it later. This should be combined with running, because sit-ups can only exercise the elasticity, strength and lines of abdominal muscles. If you don't eliminate fat through aerobic exercise, the abdominal muscles will be invisible even if they are strong.
In addition, it is recommended to do more push-ups. This is an exercise that can be exercised in many parts of the upper body. Pectoral muscle, intercostal muscle, upper abdominal muscle, etc. And playing basketball requires a strong waist strength, and push-ups can be practiced.
If you are practicing your legs, squat down and practice your thighs. You can carry a bag with a certain weight to increase the effect. Jump more when your calf is fine. It is best not to use leggings sandbags in the market, because the effect is not obvious, and it is easy to make muscles droop and lines look bad after a long time.
I hope I can help you. I am a fitness enthusiast.