If you have a small belly, lose fat first, do aerobic exercise every day, and just run. Adults who have never jogged or are physically weak should start walking and running alternately. First, walk for 30 ~ 60 seconds or 50 ~ 100m, then jog for 30 ~ 60 seconds or 50 ~ 100m, and control the running speed by yourself, not too fast. According to the physical condition, you can do 6 ~ 12 times (walking and running 1 time), exercise 1 time every day or exercise 5 times a week. Exercise should have an adaptation process. You may feel a little tired at the beginning of exercise, and it will gradually reduce after 2 ~ 4 weeks. Every running time should be more than 40 minutes, and less than 40 minutes will have no effect!

Proper exercise should be 60% ~ 85% of the maximum heart rate, preferably about 60% at first, and then gradually increase the intensity. You can get your maximum heart rate by subtracting your age from 200, for example, 200-25= 175, then 175 is your maximum heart rate, multiplied by 65%-80%. It is convenient to buy a heart rate watch to control your heart rate in real time. There is nothing wrong with Xu Ya's heart rate chart. You can search it. )

Also control your diet, eat 8 servings per meal, and don't eat foods with high fat content, such as fat. Beer, snacks, snacks, desserts and frying are all free! Try to go to restaurants as little as possible, because there is too much vegetable oil in restaurants! Eat more vegetables, fish, beans and high-protein foods.

When practicing chest muscles, you can do push-ups, do three groups of 15 standard push-ups (hands are wider than shoulders), each group is 30 seconds apart, and do three groups of 15 push-ups with hands wider than shoulders, each group is 30 seconds apart. Do 15 hands, the distance is less than shoulder width, and do three groups with an interval of 30 seconds. Do 15 standard push-ups with high feet, and do three groups with an interval of 30 seconds.

Abdominal muscle exercise can give you a video, just watch the exercise. /v_show/id_XOTIwOTUxMDU2.html？ f=2358527 1

Push-ups and abdominal exercises should be done every other day, not every day. Run every day.

I wish you a healthy body as soon as possible!