First, moderate exercise: aerobic exercise+anaerobic exercise
1. Aerobic exercise: running, skipping, swimming, cycling, climbing stairs, etc.
Take running for example. Jog for 30 minutes every day, fast (walk after running), but within your tolerance. You can slow down at first, then gradually strengthen, or the distance is longer or faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. It is recommended that the landlord drink a small amount of water after running and during running, and must not drink a lot of water. You can't take a shower and blow the fan immediately after running.
Other aerobic methods basically take more than 50 minutes to achieve the corresponding effect.
2, anaerobic exercise: abdominal exercise-essential every day, abdominal muscles belong to the core muscles.
You can practice the whole core muscle group in the following ways. 1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can rest for 5 seconds to continue doing it) 2. Side plate posture. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.
Of course, the popular abdominal ripper on the Internet is a very good choice.
Leg exercise-recommended self-weight squat: stand up straight, with your feet shoulder-width apart, stretch your arms forward and shoulder-height, tighten your core muscles, naturally arch your lower back, lower your body as far as possible, keep your hips backward, bend your knees, keep your arms in the same position from beginning to end, and keep your upper thighs parallel to the ground, or lower, and keep your body as straight as possible. Pause 1, then stand up slowly and return to the starting position. Repeat this for 5-8 groups and rest for 30 seconds, at least 4 groups.
Chest exercise-Push-ups are a good way to exercise chest muscles and arms. Adjust the distance between palms. The closer you get, the more you practice your arms. 15~20 once, then rest for 30~60 seconds, then continue, and strive for 3~4 groups.
Shoulder exercise-pull-ups with full grip strength is a good way, but this action can't be done without considerable strength and has no effect. It's better to practice something else first.
Second, reasonable diet and rest.
After exercise, you can eat some fruit. Try not to eat after 10 at night. Going to bed before 12 at night and getting up at 7-8 in the morning can give you a lot of stretching and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300~400ml of boiled water. When you get up, it's time for your body to detoxify and need water. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock. .
These are just some simple sports knowledge. If you have any other questions, please adopt this question. It is not easy to send a click on my avatar to ask me for help. Please understand, thank you. Your adoption is the driving force of my service.
I wish you a happy life and success in losing weight. . .