2, to properly control the diet, don't overeat, don't eat high-calorie food.

Have a good rest and don't stay up late.

The specific exercises are arranged as follows;

1, warm up for 5 to 10 minutes first, and then sweat slightly to make all joints fully active.

2, choose equipment to practice, if you have not exercised before, the first stage can be comprehensive exercise, that is, each exercise includes most parts of the body, chest, legs, back, shoulders, waist, abdomen, pain. Of course, pay attention to the parts of the body with more fat accumulation. If you ask the coach what the upper body muscle exercises are, they will tell you, because I am also a coach. Choose 1 to 2 movements for each part, each movement needs 3 to 4 groups, each group has RM 15 to RM25 movements, and the equipment practice time is about 30 minutes.

2. After exercise, do aerobic exercise for 30 to 40 minutes. Intensity is that it is easy to talk with people around you during exercise. Generally, jogging is the main way.

Three or four times a week,

This stage lasts for one month, and the next stage is differentiation exercise.