Drink some warm milk after getting up in the morning. You'd better eat an egg and then go running.

It takes more than half an hour.

Pay attention to the swing arm and the pace when running.

Running around the playground is not recommended, it is easy to get familiar with, often less than half an hour.

Choose roads and parks.

Find yourself some obstacles and practice striding, which is of great benefit to exercise the muscles of hips and thighs.

In order to prevent running syndrome, the calf develops backward and the thigh develops forward.

Then swim.

Most importantly, even if you can't run, don't stop. You have to walk for half an hour.

At first you will be very unaccustomed, and gradually you will increase the running time to one hour.

Then swim, before and after meals.

This request lasts about half an hour. Choose breaststroke instead of freestyle.

Go back and forth, try not to be brief.

The movements should be gentle, steady and standardized.

Go all out.

No walking the dog. - -!

Then there is intensive exercise.

Sit-ups, aimed at abdominal fat.

Before going to bed at night, at 40 o'clock, the movements should be standardized and the speed should be gentle.

Push-ups shape men.

1 between the afternoon and 3 o'clock, two groups, 15 groups every day, the movements must be standardized, and the slower the better.

Leg lift running, leg and hip fat.

A semigroup, a daily 10 group. Naturally, the sooner the better.

Stand upside down, shoulder and back.

Three-minute groups, three groups a day is enough.

At first, I will be very unaccustomed. I have to be accompanied.

In addition, don't wear shoes, be careful to damage public property.

There is also a kind of back movement, the principle of which is that the carp is stiff.

One group 10, three groups before going to bed every day.

Diet.

Make it lighter.

To what extent is it light, that is, the soup must be clear soup and brush the pot water.

Rice must be rice, not fried rice.

This dish must be fried, not stewed.

In a word, what tastes bad is what you eat.

Instant noodles, hamburgers, bibimbap, kebabs, barbecues, hot pot.

Don't eat anything.

Don't eat for 5 hours before going to bed.

Hungry? Drink water.

Three meals should be arranged regularly and must be eaten at mealtimes.

No snacks, no group meals.

For example, a room full of people holding a bag of onion rings, you can only smell its fragrance and observe its color, but you can't taste it all the time.

Also, quit smoking and drinking. Cigars are not allowed, but cigarettes are allowed. Draft beer is not allowed, but dry white is allowed.

If you can stand all of the above. (It seems that the more you knock, the more abnormal you are. Please forgive me. )

Congratulations, you are a little short of success.

This little bit is to practice and prove with actions.

Prove that you are a healthy person.

After five years of practice, the above methods are absolutely safe and effective, with no rebound and no pharmacological side effects.

In the new year, I wish you good health. It doesn't smell good after eating.