Good physical exercise is a reasonable, smooth and coordinated whole body and strong muscles. Your weight, pay attention to your meals before and after exercise. Remember that it is 1 hour before exercise and within 30 minutes after exercise.
0 1. Egg white+banana (egg white, no yolk, although the nutrition of eggs is in the yolk except protein, but the fat is also in the yolk).
02. Banana+whole wheat bread
03. Skim milk+apples+whole wheat bread
Do 12- 14 for each movement, and the last group will be exhausted.
0 1. Aerobic exercise increases blood circulation. Consolidate the fitness effect and lose body fat.
02. Anaerobic exercise increases muscles, which can increase metabolic rate (metabolic rate means that if the body does not exercise, as long as it has certain muscles, it will naturally consume its own energy and fat every day. Prevent rebound)
03. Reasonable diet, increase protein, increase crude fiber and reduce fat intake.
0 1.- Swimming is better with less injury, 30-45 minutes each time, before and after anaerobic exercise 15-30 minutes.
-Running, pay attention to ankle protection. Every time 15-30 minutes, before and after anaerobic exercise 10-30 minutes.
-Let's go, get out of the car and watch your ankles. Every time 15-30 minutes, before and after anaerobic exercise 10-30 minutes.
02. Anaerobic exercise
-Run the stairs
-Push-ups, pull-ups
-It's just muscle exercise, mainly to increase muscles. Consolidate the fitness effect. Start with the big muscles. Take your time. (Of course, if you have the conditions, you can ask a coach. Usually 150-200 yuan/class, 20 classes will be enough, and you don't need to ask the coach to practice every day. 2-3 times a week)