The first stage: wake up the body and rest for 40 seconds between 5 groups in each action.
Opening and closing jumps 1 min
If you don't exercise for a long time, your muscles, joints, heart and lungs can't adapt to sudden strenuous exercise. Use this kind of limb stretching and jumping to activate muscles and exercise cardiopulmonary ability.
Run your legs in place for 20 seconds.
It's like running in the same place. Push your feet hard to the ground, raise your knees and try to raise your thighs parallel to the ground. This action can make your heart rate soar rapidly, and it has a remarkable effect on the exercise of heart, lungs and thigh muscles.
The second stage: accelerate fat burning, and rest for 20 seconds between 3-4 groups in each action.
Squat jump 15 times
Kneel down when your legs are strong, push hard to jump high, and keep your knees bent when you land. Increasing the explosive force of the legs can appropriately speed up the speed and create excessive oxygen consumption.
Squats 15 times.