Judging from the ratio of your weight to your height, you are not obese, but at this age, this ratio is not good, but as long as you want to change and stick to reasonable and scientific exercise, the training effect is easier and better than any age.

1 month provides you with a fitness program that you can complete without going to the gym:

First, cardiopulmonary function training, the safer exercise is long-distance running and jogging. Run three times a week (once every other day) for 60 minutes each time, and the distance is uncertain. If you can run 1 0000 km in1hour, your heart and lung function will be better, and there will be no foundation for other sports.

Objective: To burn fat initially, and limit the speed to the range that you can bear.

The monitoring method is that the sense of fatigue is not obvious that day, and if you are too tired, you should slow down.

Note: you must do joint stretching before running, especially the joints of lower limbs: knee joint, ankle joint and hip joint. After running, do full-body stretching and relaxation, especially in the trunk.

Second, strength training, after running, each group does 20-50 push-ups. How many do each group do? Your limit is better to stick to 2-3. 3 groups at a time

Objective: To build a healthy figure with a small injury index.

Action essentials: the cervical spine is controlled correctly, and it is forbidden to look up or down. My chin is choking.

Third, make an exercise plan and an exercise day, and make exercise your habit. Our body is "use it to advance, use it to retreat".

I hope to keep exercising and wish you grow into a healthy and handsome man!