1, jumping in place for 3 minutes+sit-ups (mainly to exercise 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 to exercise 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 bare hands (mainly to exercise leg muscles) 1 minute;
6. Jump in place for 3 minutes+flat support (mainly for abdominal muscles) 1 minute;
7. Jump in the same 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 the lower back muscles) 1 minute;
10, jumping in place for 3 minutes+supine knees and legs (mainly to exercise abdominal muscles) 1 min;
Precautions:
First, jumping in place for 3 minutes can not only choose to run, but also choose to skip rope and run in place. 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.
Second, 10 set of training movements. Practitioners can choose whether to do 10 sets or 5 sets of training movements 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.
Third, when doing muscle training, it is recommended to do it within 1 minute as far as possible, and you can do it within 10, and never be lazy to do it. 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.
Fourth, using this method, you need to exercise at least three times a week for about 45 minutes each time. Stick to it for six weeks and you will see obvious results.