I want to practice martial arts, but my weight is too heavy, 2 16 kg. I want to run two kilometers around the playground every day, that is, 500 meters, and then practice five groups of dumbbells, 20 in each group. The way to lose weight faster: lie on your back, spread your feet slightly, and exercise (quickly) at the heel and back of your head at three o'clock. You can stick to it for a minute. Lower back: when beginners lower their backs, use stools to help protect their waists. Lower fork: leg press should pay equal attention to kicking. Training can only be done after a certain foundation. Attack and defense are very important concepts at the same time.