Weight loss and fitness is a combination of aerobic and anaerobic, and it takes time to stick to it, not to say that you can lose weight wherever you practice. Those who boast that you can lose weight quickly are unreliable. Even if you lose weight, it is easy to rebound. Only sports are the most reliable.
Aerobic exercise:
1, running:
3000 meters a day should not be less than this figure. (I have to go after running. ) be fast, but within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer, or the speed is faster. You can drink a little water after and during running, but you must not drink a lot. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.
2. Side plate type:
Hold the ground with one hand and put the other hand on the waist, tighten the core muscles, contract the abdominal muscles, lift the buttocks, keep the body in a straight line, take a deep breath during the movement, and insist on the same time as above, and take turns with both hands;
3. Sit-ups:
Can effectively exercise abdominal muscles, but constantly bending the lower back, a large range will cause spinal problems, can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.
After exercise, you can eat some fruit. Try not to eat after 10 at night. Going to bed before 12 at night and getting up at 7-8 in the morning can give you a lot of stretching and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300~400ml of boiled water. When you get up, it's time for your body to detoxify and need water. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock.