First warm up 10- 15 minutes, do anaerobic unarmed and equipment for 20-40 minutes, and finally jog or walk for 40 minutes. Relax after you finish. Aerobic exercise takes more than 40 minutes to effectively reduce fat, no more than two hours a day and no more than five days a week. When running, your feet should follow the ground and then go to the soles of your feet. It is not easy to form muscle legs. After running, you should massage and relax. It is very important to warm up and stretch before, and stretch and massage to relax after finishing. Avoid sweets, high-fat and high-calorie barbecue and frying, eat more fish, meat, eggs, beans, dairy products, fruits and vegetables, and get enough sleep is also important. Training plan three times a week: Monday: upper limb exercises (chest, biceps brachii, triceps brachii), abdominal exercises, and finally aerobic exercises. Wednesday: lower limb exercise, abdominal exercise, and finally aerobic exercise; Friday: Upper limb exercises (deltoid toe, middle toe and back toe), abdominal exercises, and finally aerobic exercises. In the middle, you can do Duoyan Zheng weight-loss exercises at home. Or do aerobic interval exercise (such as insanity). Saturday or Sunday: You can arrange a yoga exercise or pilates exercise. Specific arrangement of training plan: chest: three groups of flat bench press, each group 10- 15 times. Butterfly machine clips the chest in 2 groups, each group 10-20 times. Two groups of dumbbell supine birds, each group 10-20 times. Biceps Brachialis Biceps Brachialis: Two groups of dumbbells bend intensively, each group 10-20 times. Hammer bending 2 groups, each group 10-20 times. Triceps brachii: two groups of flexion and extension of the posterior cervical arm, each group 10-20 times. Press the tensioner arm in two groups, each group 10-20 times. Shoulder: 2 groups of dumbbell lifts (deltoid toe), each group 15 times. Two groups of dumbbell lifting (deltoid toe), each group 15 times. Two groups of lateral birds (deltoid middle bundle), 65438 05 times in each group. Bird prone (deltoid posterior bundle) 2 groups, 65438 05 times in each group. Back: 3 groups of pull-ups (narrow grip), each group 10- 15 times. There are two groups of sit-down tensioners, each group 15 times, and two groups of sit-down rowing, each group 15 times. Abdominal reduction: abdominal reduction in three groups, 20 times in each group. Three groups of supine leg lifts, 20 times in each group. 3 groups of dumbbell lateral flexion, 20 times in each group. Flat support, lateral support. Leg exercise: lunge and squat in 3 groups, each group 15-20 times. 3 groups of dumbbell squats, each group 15-20 times. There are 3 groups of sitting leg flexion and extension, and each group has 15-20 times. Aerobic exercise (choose one at a time): treadmill for more than 40 minutes, aerobics, spinning.