First, 1. The simplest aerobic exercise: running.
Aerobic exercise must last for more than 30 minutes. Keep jogging and don't stop halfway. With the increase of physical strength, you should gradually increase the amount and time.
2. You can go swimming if you can, and the exercise effect is better than running.
3. Skipping rope: Beginners: 60- 100 jumps in each group. 2- 3 times, interval 1 minute.
Normal: 400- 500 hops per group. Divided into 2 times, with an interval of 1 minute.
Precautions:
Breathe smoothly and rhythmically.
Keep your upper body balanced and don't swing from side to side.
The human body should relax coordination.
Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.
Don't jump too high when skipping rope, as long as the rope can pass.
Warm up before skipping rope and stretch after skipping rope.
Second, pay attention to a light diet, don't eat anything too greasy or too high in calories, eat more vegetables and less meat, and eat lean meat if you want to gain muscle.
Don't eat before going to bed, eat seven minutes full, eat regularly, don't eat snacks, and drink water when you are hungry.
Thirdly, it is suggested that aerobic and anaerobic exercise can not only lose weight but also shape.