What are the ways for fat people to lose weight through fitness?

There have always been many people who have had a poor figure. When too much fat accumulates in the body, it will form excess fat, which will directly affect people's figure and image. Especially for people who have a lot of fat, if they do not lose weight, it will threaten their health over time. It can be seen that having a good figure can also reduce many health risks. So what are the ways for fat people to exercise and lose weight?

Bodyweight squat: Stand up straight with feet shoulder-width apart, arms extended forward at shoulder height, core muscles tight, lower back naturally arched forward, body lowered as far as possible, buttocks back, knees bent, arms kept in the same position from beginning to end, upper thighs parallel to the ground, or lower, the center of gravity of the entire movement is on the heels rather than the toes, and the body is as straight as possible. Pause for 1, then slowly stand up and return to the starting position. Repeat this for 5 to 8 sets, rest for 30 seconds, at least 4 sets

Push-ups are a good way to train your chest muscles and arms. You can adjust the distance between your palms during this movement. The closer the distance, the more your arms will be trained. Do 15 to 20 at a time, then rest for 30 to 60 seconds, then continue, and strive for 3 to 4 sets. To broaden your shoulders, wide-grip pull-ups are a good way to do it, but this movement cannot be done without considerable strength, and it will not be effective, so it is better to train other movements first.

Sit-ups: They can effectively exercise your abdominal muscles, but constantly bending your lower back can cause spinal problems if you do it too much, so you can do them in moderation. The best exercise is sit-ups, which is to do not lie down completely, but support yourself with your abdominal strength, and then stand up. Do 20 to 30 reps in a group, rest for 40 seconds, and then continue. Try to do more than 3 groups. Generally, stop when you feel your abdominal muscles are too tight and you feel very tired. At the beginning, you can use the power of your hands.

Running: 3,000 meters a day should not be less than this number, and the speed should be faster, but it must be within your tolerance range. You can go slower at the beginning, and then gradually increase the speed, either by increasing the distance or the speed. (Generally, the running time must be more than 30 minutes, because fat will start to be consumed after 20 minutes.) You can drink a small amount of water after running and during running, but don't drink it in big gulps. You cannot take a shower or use a fan immediately after running.

I believe everyone knows what methods are available for fat people to exercise and lose weight. No matter how long it takes to lose weight, you should not be discouraged or give up. In addition, you also need to be aware that you need to improve your eating habits during exercise. You should avoid eating foods that are easy to make you fat. You can eat more foods that are easy to absorb and digest, which will be more conducive to weight loss.