1, running is absolutely indispensable to lose weight. At first, you can jog 2000m in 10 minute, climb 3000m in a week, and finish it in 14 minute and 30 seconds. /kloc-After 0/5 days, you can run 5000m in 23 minutes. After two months, I hope you can start from 5000 meters and finish in 20 minutes and 40 seconds. If you are stronger, you can run into 20 points. When running, it is normal to have abdominal pain and sore foot muscles. You just need to stick to it, run slowly, step by step, don't worry!
You can have a rest for 2 minutes after running. You should find a place where you can do sit-ups at once (in my words, do them directly on the sports ground). Lie down, put your toes together, grab your ears with both hands, but do sit-ups and do your best. At your present level, I estimate that you can only do 20, but please stick to it and add one more every day. When you can reach 60 in one breath after running, your stomach will be less, and the outline of four abdominal muscles will gradually emerge!
3. After doing sit-ups, turn over and continue to do push-ups. The requirement is also to do your best. Your level should start from 15, and then you must be sweating. Since you are still riding a bike and have good leg strength, you can do one-legged squat. Your grade requirements are left and right legs. The technical essentials are: open your hands horizontally, squat your left leg, straighten your right leg forward, squat directly, and squat as soon as possible.
4. The next simplest thing is to open your hands like a zombie, then keep still, empty your fists, clench your fists hard, and open your palms hard, requiring no less than 200 strokes, once every half second.
5. 1 month later, after you have finished: running-sit-ups-push-ups-but your legs are squatting-catching empty fists, you only need one minute to jump rope at a time. The minute requirement is no more than 150. You can do 3-5 groups and have a rest and relax for 2-3 minutes.
The above exercise should be gradual, that is, you can run 1000 meters first, then exceed 2000 meters and then. . Until you reach 5000 meters, you can run 2000 meters in the first week or 2000 meters in two weeks, step by step according to your physical condition. Any exercise, as long as you sweat, will certainly gain a lot. You can rest for 5 minutes before doing sit-ups after running, or you can do sit-ups directly without rest, but the shorter the rest time, the better. Because the more compact the continuity of exercise, the better your physical quality and willpower will be gradually cultivated. You can stick to 1 month, and the weight loss effect is absolutely remarkable. Moreover, if you can reach the distance of 5000 meters and do those exercises, you can lose 1 0 kg in1month. My height 172 and weight 145. I run 5000 meters every day for 20 minutes, 100 sit-ups for less than 4 minutes, 60 push-ups for less than 5 minutes, 15 one-legged squat for less than 2 minutes, and it takes 6 minutes to catch 200 empty fists. The total time of all the above projects is 20+4+5+2+6+ 10=47 minutes, which still needs about 40 minutes. Sometimes I finish it in 40 minutes, so the speed is related to the connection speed and physical fitness. You can control all the above projects to be completed within 1 hour, and your gains are more than what you simply run 1 hour. So, what you have to do is step by step, and you have to stick to it! Finally, remember: don't practice one day for three days! Stick to 1 month, your body will change, your physical quality will change greatly in 2 months, and your whole body will change completely in 3 months. As long as you keep breaking through, your gains will be more and more huge! Finally: wait for your good news, and then pass this method to those who need it!