1, swimming standing: it is similar to prone position, but it mainly exercises the waist from a diagonal angle, and some like the cooperation of hands and feet (left hand, right foot, right hand and left foot) in freestyle to keep the body balanced. Lie prone, stretch your body, and fully stretch your legs and arms around you. Stretch your spine and slightly lift your arms, shoulders and legs off the ground. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly lift the left hand and right leg, return to the horizontal line, change the right hand and left leg, keep the legs and hands on the ground all the time, and exercise the back muscles and buttocks.

2, load-bearing bow: upright, feet apart and shoulder width, waist in a natural straight position. Hold a barbell lightly with your hands on your shoulders. Bend slowly and keep your back straight until your torso is almost parallel to the ground, then return to the starting position and repeat. When you are doing this action, you will feel a sense of movement and heat behind your thighs. Can consume a lot of calories, so do it first.

3. Bend your legs and pull hard: stand with your feet in a figure of eight, put the barbell in front of you, bend your knees and bend over, hold the barbell with both hands, with a grip distance of about shoulder width or shoulder width, slightly raise your head, hold your chest out and tighten your back, and tilt your hips. The upper body leans forward about 45 degrees. Leg muscles stretch hard, knees lift the bell, pause. Then slowly bend your knees and return. In order to improve the exercise effect, don't let the barbell touch the ground when kneeling. When reaching the highest point, spread your shoulders outward as far as possible, hold your head high and hold your chest, and pause for 2 seconds. Take back, recover. Just repeat this action.

4. Climb your feet with both hands: relax and stand upright, separate your legs slightly, raise your arms, lean back, and lean back as much as possible. After a short pause, immediately bend forward, move your hands down, and try to let your hands touch your feet. After a short pause, return to the original position and do 10~ 15 times continuously. When the body bends forward, the legs should not bend, otherwise it will have no effect.