1, Treadmill training (warm-up): The initial time is controlled at about half an hour, slow down first and then fast, step by step, and slow down for a walk when you are tired of running. After a few days of practice, the method is the same to increase the time to about one hour.

Note: when running, you must hold your chest out, tighten the muscles of your abdomen, legs and buttocks, and swing your arms back and forth. It takes at least half an hour to inhale a small amount of water.

2, practice equipment: start after running for a while. The gym has special equipment for practicing legs. To achieve the effect of reducing fat, we must practice strictly according to the instructions of the instrument. Usually, 12- 15 is a group, and 3-5 groups should be done at a time.

3, free training: A, you can do sit-ups first. At first, there was no strength in the abdomen. You can try 10 first. Then add ten every day. You can do squats. Mainly to exercise thigh and hip muscles. The same is the increase of ten per day.

It is not difficult to lose fat, but it is important to stick to it. I believe you will succeed ~!