Insist on leg lifts, leg press and other sports. When the weather is hot, you can practice leg press indoors, from front to back, from left to right, and practice four eight beats in each direction. Leg press should be pressed into position, and his knees should be on his chest when kicking and lifting his legs. Do it three times a day for about half an hour each time, preferably one hour after meals. This can reduce the fat on the thighs.

Turn around. This is also a good exercise to lose weight. Slow down at first to avoid spraining your waist. After a long time, it can increase the twisting range of the body. When you become more and more skilled, you can turn two circles at the same time, so insisting on exercise can effectively reduce the fat around the waist, buttocks and abdomen.

Do sit-ups. Sit-ups are a good way to lose weight, and they are relatively simple. They can be done at home anytime, anywhere. You'd better find someone to help you hold your feet when you do it, so the effect is better. You can also use special fitness equipment. Sit-ups can reduce fat in the waist and abdomen.

Play badminton, table tennis or tennis. Ball games can tighten the muscles of arms, legs, chest, etc. , so that excess fat can not be accumulated. Sticking to playing ball in cool weather is also a good way to lose weight.

Jogging. The ideal exercise mode is jogging or brisk walking, which lasts for more than half an hour, so that the fat cells in the whole body can exercise fully. Aerobic inhalation can oxidize the fat in the body, so that aerobic exercise can lose weight. If you run hard, out of breath, and your body is in a certain degree of hypoxia, you can't effectively oxidize fat.

Swimming is the most effective way to lose weight. Swimming should be done slowly, and all the organs should be put into action. Stick to swimming 3-5 times a week for about half an hour each time.

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Matters needing attention

Exercise in the morning is not as good as exercise at night.

It is not appropriate to exercise immediately after a meal. At this time, the blood is concentrated in the stomach for digestion, and exercise immediately affects digestion.

It is advisable to go out for activities half an hour after supper.