I weighed 94KG during the Spring Festival. I started to lose weight in February. At first, I downloaded keep because I didn't know anything. First, I practice according to the above. For obese people and people with poor physique, I first promote HIIT. This means high strength and low spacing. It's best to practice according to the minimum difficulty at first. The difficulty is gradually increased. It will take about 25 minutes to finish this. Next, I can have a group of abdomen with 25 abdominal rolls. Alternately touch shoulders 20 times, brace 1 min, stretch for 30 seconds to start the second group, roll back 25 times, touch feet 25 times, Russian twist 20 times, brace 1 min. If you still have physical strength, you can add some other actions yourself.

The next words are about my time control.

The first month of practice was almost like this, and then I lost about 8 pounds and lost 3 points of body fat. In the second month, my physical fitness improved, so I began to strengthen my aerobic, running on the basis of the first month, and stretching before running after running HIIT. Running at this time is the best, because after HIIT, your glycogen is basically consumed, and running has already started to consume fat. It doesn't take long to run, just 30 minutes and 5 kilometers, and then come back. This month has not changed much, but body fat has dropped by three points. In the third month, I almost practiced in the gym. I learned a little experience from others, that is, I can't just focus on aerobic now. This month, I strengthened my strength exercise, and the main parts corresponding to each week are chest, shoulders, back, legs and abdomen. I will practice my hands every day. If it is aerobic, you can do it two or three times a week. Don't care about yourself at this time. Among them, I suggest Bobby jump instead (for people with good physical fitness) It's best not to run if you have a large weight base. Those who go to the gym to exercise use an elliptical machine to avoid hurting their knees.