Recommended exercise program ▲ Exercise for 3 days, 7 days a week, each time 1-2 hours. It takes 2 1 day to form a habit, so you'd better stick to 2 1 day to make a periodic plan.
▲ regimen = 10 minute warm-up+stretching, 15-30 minutes anaerobic exercise, 30-50 minutes aerobic exercise and 5 minutes stretching.
▲ Warm-up exercise: Bobby jumping, jogging, skipping, opening and closing jumping, aerobics ▲ Stretching: There are many stretching tutorials online, and you can learn several fitness software.
▲ Anaerobic exercise: dumbbell, squat, lunge, dumbbell, hip bridge, flat support, etc ▲ Aerobic exercise: running, swimming, playing badminton and table tennis, elliptical machine, aerobics.
pay attention to the diet
1. snacks, snacks, snacks!
2. Less oil and less salt: Say goodbye to high-calorie dishes such as hot pot, deep frying and fat meat. 3. Whole sugar: Yes, it is all, not not not eating, but eating less, the less the better, and ensuring tomorrow's intake standard is enough.
4. staple food: whole grains