In the initial stage, the fat-reducing period, during which aerobic exercise is the main part, and excess fat is subtracted. Keep your body muscle content supplemented by unarmed strength exercises! If you practice three times a week, you can do aerobics, jump rope, run and swim during the period. It is recommended to do it dynamically. Yoga and Pilates should not be the first to participate! If you are overweight, go quickly, elliptical machine, swimming, etc. Avoid overloading your knees and damaging them! At this time, the diet control during the fat reduction period is particularly critical! The effect of healthy eating is also particularly obvious, and the results are accelerated during exercise! Avoid high-calorie food, stay away from junk food, and eat more coarse grains, high protein, vegetables and fruits. The second stage is shaping! Light equipment, strong resistance, supplemented by oxygen! Practice three times a week, one strength, one aerobic, one strength! At the beginning, the shaping exercise is mainly unarmed training, training large muscle groups to gradually adapt the body, and then training the chest, back, waist, abdomen, legs and buttocks. Hands-free, small dumbbells, elastic balls, elastic bands and other tools can be!