You can calculate the time you need to exercise after completing the study task. If it is running, I personally suggest jogging for half an hour. Sit-ups can be done from 15 at first, and then squat for 20 times the next day. You can do 10 times a day and 15 times a day next week, gradually increasing, dumbbell. This will make your arm muscles neither fat nor thin. This will be done once a month. Remove other parts. If you are at home and the room is not big, it is recommended to use electroplated dumbbells. The disadvantage is that the sound is a bit loud. Of course, this is the sound that you gradually add the iron piece of dumbbell.

This picture is an electroplated dumbbell. If you want to do it, I personally suggest using the largest piece, removing the others as mentioned above, and tightening the smallest iron piece in the picture. I suggest that the amount of exercise should be gradually increased, such as doing 65,438+00 today, 65,438+03 tomorrow and 15 the day after tomorrow. So, two plus three. After a month, your arm is slim but strong. I personally made about 700, which is continuous. Alas, I didn't continue to do it because of the delay. Then next month, on the basis of your exercise in this area, I will add another one. By the way, I modified the dumbbell exercise I just said, starting with the smallest piece in the picture, forgetting that you are a high school girl. It's not too small, and then next month, plus the second larger iron plate in the picture above, that is, except for the fixed iron plate smaller than the first iron plate, follow this exercise. In this way, your arm will be in a state where the muscles are just right, that is, neither fat nor thin. If the room you bring is large, it is recommended to use rubber-coated dumbbells. The disadvantage is that they have a strong smell and can only be used after a period of time. Please pay attention to exercise with electroplated dumbbells. Be sure, be sure, be sure to pay attention. Because you are still in the growth stage, you can't ignore safety because of losing weight. Be sure to remember that running can make your bones grow taller slowly. Of course, we can't ignore diet, which can promote it.

Finally, it's good to be young, although I'm not much older than you.

Personally, I suggest you do exercises according to the first column and the fourth column in the picture, which will help you. Other estimates are that when you have a certain strength base, you can't do anything else casually. .

Rubber coated dumbbells are safe to use, but this is when someone is at home. If not, it is recommended to use electroplating for better effect.

Of course, this needs to be recorded in the notebook according to the suggestions and your insistence. Personally, I suggest doing dumbbell exercises before doing sit-ups. There are tutorials on this website, so I won't explain them in detail Finally, jogging. Saturday and Sunday, I suggest you do it in the morning, afternoon and evening. If you want to go to school, you should adjust your mental state after finishing your homework at night, so that you can lose weight in the best state, as well as keep fit and improve your physical quality. My views on various popular diet pills and enzymes are just unreliable. Only fitness can achieve the goal of losing weight, and there is no shortcut.

Finally, I hope my writing is not too verbose and difficult to understand.