Do a 5-minute skipping exercise, and it is best to change the speed and amplitude of the exercise. Do this cycle training 2~3 times a week, and rest for 45 seconds after each exercise.

2. Sit on your back and pedal.

Lie on your back, put your hands behind your head and lift your head and shoulders slightly off the ground. Bend the left knee close to the chest, twist the body to the left at the same time, touch the left knee with the right elbow, then restore and switch to the other side. One click on each side is an action, and 20 actions are a group.

3. Raise your arms on your stomach.

Lie prone on the ground, with one leg straight, toes touching the ground, and the other leg naturally bent upward and placed on the ground. Take a mineral water bottle in one hand, push it up and down alternately, and keep your legs still. Pay attention to keep your back and neck in a straight line when doing the action. Push your hands up once as an action, and 15 actions as a group.

4. lunges and squats with weight.

Find a box or a few wooden boards to pad together, put one foot on it, take a big step forward with the other foot, and hold a heavy object on your chest with both hands (you can put half a dozen mineral water in your travel bag). Bend your legs at the same time, squat in a lunge, and then restore. 15 action as a group, to complete a group of switch foot position.