The first set of broadcast gymnastics consists of lower limb movements, limb movements, chest movements, side movements, rotation movements, abdominal back movements, balance movements, jumping movements, adjustment movements and breathing movements.

The method of aerobics:

1. Stand with your legs apart, hold the dumbbell in your right hand and lift it back to bend, straighten your left hand forward, and lift your right leg at a 90-degree angle to prepare for the action. Then the right leg moves backwards, like a running gait. Swing the dumbbell forward with your right hand, slide back with your left hand, and stand up straight with your left leg. The right leg should be straight and in line with the upper body. Repeat this action 10 times, and then change to the action of lifting dumbbells with your left hand and running with your left leg.

2. Stand with your legs apart, put the dumbbells at both ends in front of you with your hands, then bend your knees to 90 degrees, keep your upper body straight, let your hands hang down naturally and look forward. Then hold the dumbbell in both hands and start to straighten, with the left leg standing straight, the right leg forked and the whole body in a straight state. Then slowly restore the original squat movement, then change your right leg to stand straight and stretch your hands upward. Doing more than 10 sets back and forth in this way can get the effect of fast weight loss.

3. Move your legs back and forth, with your left leg bent 90 degrees forward and your knees bent 90 degrees backward. Keep your upper body straight and hold a dumbbell on each side of your head. Then step forward with your left leg, stand up straight, kick forward with your right leg, and extend your hands to both sides. Return to the squat state and continue to do stretching exercises. If the left leg is tired, change the right leg and keep doing it back and forth 10 sets or more.