Run for half an hour every day, jump rope, or kick shuttlecock, or spend more than half an hour.

Especially push-ups and sit-ups 50 times a day, as well as dumbbells and chest enlargement exercises.

Pull-ups, that is, pulling the horizontal bar, start from one, and you can do ten, and the effect will be more obvious.

Swimming twice a week in summer, not less than 400 meters.

What you can do at any time is sit-ups, push-ups, skipping rope, running and climbing stairs.

There are several aspects to pay attention to in stovepipe and buttock:

1, doing whole-body aerobic exercise is more effective. It is not enough to do local exercise, and the effect is slow.

2, must pay attention to stretching before and after exercise, especially muscle MM, stretching action will be summarized later.

3, massage, simple two words, focus on persistence! Not only the daily persistence, but also the length of massage time. Of course, the longer the time, the better, but even if you don't have time for a special massage, you can press it a few times when applying lotion after bathing.

4, simple small moves in daily life, such as standing on your toes around your ankles and picking peas. See the needle and do it.

5. The most important point: we must persist.

Second, scientific diet is the key.

Diet: Eat less meat and taro to lose weight. If you eat pork and fried food at noon, you will get fat easily.

Eat full in the morning, eat 70% at noon and eat less at night. Eating fish will not make you fat, and fruits and apples are essential.

There should be milk and eggs for breakfast. Millet or corn porridge. Have some rice or noodles at noon, preferably sweet potatoes, leeks, celery and other vegetables. Porridge at night, etc. With fruit after dinner.

No fruit drinks. They have too much sugar. Sugar makes people fat, but fruit can be eaten.

Honey can also be eaten, and it tastes good mixed with milk. Sleep moderately, seven hours at night and one hour at noon.