Home: Aerobic exercise

Outdoor: swimming, cycling.

Gym: rowing practice, electric car, elliptical machine.

Recommended exercise time

Exercise for not less than 30 minutes each time, and the best effect is 50~60 minutes.

Recommended exercise intensity

Keep the bull's eye rate =(220- resting heart rate) *(50%~75%)+ resting heart rate.

In other words, when exercising, you should control your heart rate at this heart rate for at least 20 minutes before you can burn fat.

note:

Pay attention to warm-up before exercise and relaxation after exercise to prevent fatigue injury.

Control the intake of oil and staple food.

Waist and abdomen shaping-abdomen reduction

On the basis of body fat reduction, do waist and abdomen strength exercises, optimize the line shape, and bid farewell to the waist of the bucket.

Recommended action:

Gym: Abdominal compression trainer, rotating abdominal muscle training.

Unarmed/loaded: sit-ups, straight leg sit-ups, leg lifts.

Recommended intensity:

15-25 each group, 2-4 groups at a time, rest for 2-3 minutes between groups, once every other day, and the number of times and groups of each group can be increased with the increase of capacity.