You don't have to practice your muscles first, and you don't have to run to lose weight first. I combine these two kinds of exercises to gain muscle and lose weight, because running alone is not effective.

It is best to train on an empty stomach in the morning.

1, jump in place for 3 minutes+sit-ups (mainly for abdominal muscles) 1 min.

2. Jump in place for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.

3. Jump in place for 3 minutes+push-ups (mainly for chest muscles) 1 minute.

4. Jump in place for 3 minutes+supine leg lift (mainly for abdominal muscles) 1 minute.

5. Jump in place for 3 minutes+squat with unarmed arrows (mainly to exercise leg muscles) 1 minute.

6. Jump in place for 3 minutes+plate support (mainly for abdominal muscles) 1 minute.

7. Jump in place for 3 minutes+push on the reverse flexion and extension (mainly to exercise the triceps brachii) 1 minute.

8. Jump in place for 3 minutes+sit with your legs closed (mainly exercise abdominal muscles) 1 minute.

9. Jump in place for 3 minutes+bend your knees on your back and lift your hips (mainly to exercise your lower back muscles) 1 minute.

10, jump in place for 3 minutes+supine knees and legs (mainly for abdominal muscles) 1 min.

1, after running for 3 minutes, you can choose not only running, but also skipping rope and running in place, and the exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.

2. Practitioners of 10 group can choose to do 10 group or 5 groups of training actions according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.

3. When doing muscle training, it is recommended to do it within 1 minute as much as possible. You can do 10, and don't be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.

4. To use this method, you need to exercise at least three times a week, and each exercise lasts about 45 minutes. Stick to it for 6 weeks and you will see obvious results.

PS: Search "How to lose belly fat-sports knowledge-Baidu experience" to find action pictures.