Put your hands behind your head and raise your elbows. Kneel down, keep your back straight, chin forward, lower your center of gravity, start duck walking until you reach the 20-meter mark, and turn around and repeat the previous actions.

One-legged jump

Lift your left leg, jump forward, land your right leg, and then jump 20 meters forward with your right leg, trying not to let your lifted foot touch the sand. The key to every jump is to keep the center of gravity stable, so as to exercise the abdominal muscles well and control the landing action.

Climb sideways.

Do push-ups, tighten your abdomen, lift your right foot away from the sand, cross your body slowly and face your left elbow. Then, the right foot returns to the origin. Lift your left foot to your right elbow. Do it alternately on both sides for 20 times.

Xiongpa

Landing on all fours, arms extended shoulder width; Feet apart, slightly wider than shoulders. Right hand and right foot climb forward at the same time, and then change left hand and left foot. Crawl forward 20 meters, turn around and return to the starting position.

standing long jump

Squat down and jump forward with your feet. The next jump will start immediately after landing. Stand for a long jump of 20 meters and turn back to the starting position. The key to jumping is height, not distance, which can burn heat to the maximum.

Tips for fitness in the sea

Please don't try anything if the water is not good.

Wading along the beach for about 50 meters, choose a life-saving chair or a house as a sign.

Start freestyle and stay parallel to the beach. Once you swim past the established mark, stop for a short rest, then swim back to the starting point, and so on 10 times.

Then walk into the water until the water reaches your chest, start treading water with your legs and keep your hands above the water. Repeat for 30 seconds in each group.

If you still have oxygen in your oxygen tank, you can go to the deep water area, push down with your arms and legs and jump out of the water as high as possible. When you reach the highest point, high-five on the top of your head and do 3 groups, each group 10 times.

Finally, return to the chest-high water, then turn around and sprint for 20 yards with short and explosive high leg lifts, keeping your arms in the water. Congratulations, you can have a rest.