The first part:

Warm-up: jogging must be more than four or five laps. You really don't have a lap or two. Time and energy are wasted!

Whole body:

1, flat support: at first, no one could insist on flat support. I couldn't even do it for 20 seconds at first, and now it's past two! Don't set a time for yourself, stick to it until you can't.

2. Stand against the wall: Stand against the wall for 20-30 minutes after eating. If you sit down at this time, it will affect digestion and abdominal fat accumulation. This is my own way. 40 sit-ups +20 belly rolls+flat support. This is a group, you can choose to do several groups according to your own situation, but the rest between each group is not more than half a minute! If you are a boy, you can tighten your abdominal muscles when doing sit-ups, and let your friends around you beat your abdominal muscles with their fists, which will make it easier to practice mermaid line and eight-pack abdominal muscles.

3. Legs

(1) Girls or boys who want stovepipe should change jogging to brisk walking when warming up. Walking is skinny jogging, but it's not. Remember to stretch after walking, and it will be better to massage the leg muscles with some auxiliary things.

(2) squat. You can thin the muscles of the inner thighs and roots. For example, cross your hands and squat, and open your legs a little wider than your shoulders. Compared with the normal squat, it can extend more to the inner side of our thighs, and our hands should be crossed at the top of our heads when squatting. It is important to note that you should not lean forward too much when squatting.

(3) Cutting legs or pedaling bicycles. hahaha. Is it vivid? You can lie on the mat with your legs at 90 degrees to your body, or you can directly lean against the wall. I know some babies will split, but I won't.

The second part:

Experience of reducing fat: People who read my previous articles know me better. I reduced myself from 2 10 Jin to 145. It takes half a year and is divided into two stages. Weight loss stage (three months) Because I am at school at this stage, I want to maintain nutrition and eat the canteen like other students.

1, diet

Breakfast: Eat eggs, milk, etc. until you are full, so that you won't be hungry in the morning.

Lunch: halve the staple food and double the amount of food.

Dinner: It's normal not to eat staple food.

Don't eat supper, pork and fried food.

2. Sports.

I haven't run since I was a child, and I haven't exercised much, because I don't have time for exams.

Dieting and eating fat-reducing sugar has lost more than 50 kilograms! There is no need to lie to everyone, that's all. )

Muscle gain stage (three months): At this time, the weight is almost between 155- 160 kg, so I cook by myself because I rest at home.

Muscle exercise experience:

1, diet stage

Breakfast: two eggs and a glass of milk, steamed sweet potato or corn ham.

Lunch: brown rice, chicken breast, beef, shrimp and fish, vegetables and fruits.

Dinner: I usually have dinner between 5: 00 and 6: 00, with meat, corn or sweet potatoes or apples and bananas left at noon. After dinner, I go to the gym and walk for half an hour.

Step 2 exercise

Before, because of obesity and flabby skin, the whole person looked swollen and began to force himself to exercise.

Warm-up: Run on the treadmill for more than half an hour until you sweat.

Regular: firstly, there are four groups of flat support+belly roll+flat support, followed by instruments, so I won't repeat them. Ask me.

All right, all right, in the final analysis, we still have to move. Our ultimate goal is to lose fat and gain muscle.