It's never too late to start, plan, make up your mind and stick to it correctly.

At the beginning of a large base-controlling diet-starting to add exercise (aerobic only)-starting to add anaerobic shaping after a small base? Weekly exercise+shaping exercise

Participate in sports (1-2 months)

At the beginning of exercise, the main goal is to establish exercise habits and gradually enhance physical fitness. Do low-intensity aerobic exercise 3-4 times a week, such as walking, jogging or cycling. The initial stage can start for 30 minutes at a time.

When do you practice?

Any free time is fine.

Remember to warm up before exercise and remember to stretch and massage after exercise? Don't ignore it. Warm-up to prevent muscle aches, the exercise effect will be better, and the stretching lines will look good. Foam shaft+massage stick to disperse muscles. It is best to use a good yoga mat for indoor sports, which has good anti-slip performance. Try to choose one with good shock resistance and rebound effect, so that it is not easy to hurt our knees and feet!

Aerobic brushing on an empty stomach

How many Jin will do?

When the heart rate reaches 60% ~ 85, it takes more than 40 minutes of high-intensity aerobic exercise: skipping rope, my favorite aerobic exercise, burning fat quickly. Stick to skipping rope on an empty stomach for about half an hour every day, and the body fat will fall off for a long time (skipping rope with a large base and wearing a patellar strap). Take care of your knees)

Skipping rope with outsole-Cordless skipping rope is more suitable for beginners than rope skipping rope, and it is not easy to trip, so stick to it.