I am 20 years old, with a height of 178 and a weight of 69 kg. Physical examination results show that body fat is as high as 13.9%~ abdomen reaches 20.2%. What should we pay attention to when doing fitness now? 1, one-hour exercise, such as jogging, snorkeling, fitness dancing.

Step 2 eat reasonably

Exercise also requires a reasonable diet. Paying attention to fitness without eating or drinking casually can't guarantee the effect. Because of China's living habits and social contacts, men tend to show off their "general belly". I don't eat dinner until 8 pm after exercise. If you are not hungry, you can eat some apples. I suggest that it is best not to have dinner at night.

3, 5- 10 minutes of extended stretching exercise,/kloc-0-15 minutes of equipment practice, the weight of the equipment is a little lighter than that of the 30-year-old, too much weight will harm health, but not many times. As long as these exercises can consume more calories and sweat more, they can achieve the purpose of strengthening the body and prolonging life. Men in fitness should pay special attention to light diet. Specifically, a person must jog or sprint alone for 25 kilometers every week.

Step 4 exercise to lose weight

The anthropomorphic exercise over 40 years old should not only help to maintain a satisfactory physique, but also prevent common senile diseases, such as hypertension, mental and energy management diseases.

1), calf/thigh, kneading in a circular motion from bottom to top.

2) On the hip, gently move the button from bottom to top with syllables until it reaches the waist.

3) At the arm, press and knead in a circular motion from the wrist to the shoulder.

4) In the abdomen, press and knead clockwise around the navel.

5) waist, circle horizontally at the waist.