The first action: change legs and take off, swing your arms back and forth forcefully, then rotate left and right, squat down, and bend your elbow on your chest. Each group repeats this group action for 45 seconds, 1 group, and rest for 30 seconds.
The second action: make your legs run in the same position, as high as possible, swing your arms with your legs, straighten your upper body and back, and the running speed can be changed from slow to fast to avoid stretching your muscles suddenly and quickly. 50 seconds for each group, 1 group is enough, and you can rest for 30 seconds in the middle.
The second action: Bend down to climb the mountain and run, with arms straight on the ground, legs in a running posture, always keeping the forefoot on the ground, and the speed can also be changed from slow to fast, so as to achieve the purpose of burning fat quickly.
The third action: bend your arms, put your forearm on the ground, straighten your legs backwards, put your forefoot on the ground, keep your back, hips and legs in a straight line, and sit with your legs in a climbing posture. Pay attention to the outward rotation when lifting the leg, and try to lift the thigh vertically above the body without pursuing speed. Every movement should be done standard, 20 times in each group, and two groups are enough.
The fourth action: first, the body stands naturally, then the hands are stretched straight, and at the same time, the legs are pushed back from the straight standing, the legs are opened, and the forefoot touches the ground, then the body quickly gets up and resumes the standing posture. Repeat this action 20 times, and two groups are enough.
The fifth action: put your hands on the ground, arch your upper body slightly, bend your knees against your arms, touch the ground with your forefoot, push your hind legs back hard, straighten them back, touch the ground with your forefoot, and then quickly return to your original posture. This action is repeated 20 times in each group, and two groups are enough.
The sixth action: prepare for the long jump in situ, spread your legs, make your feet slightly wider than your shoulders, swing your arms up, and then squat down on your hips, with the back of your thighs parallel to the ground. Get up, put down your arms, jump in place, and restore your initial standing posture, each group 15, 2 groups.
The seventh action: jump in place with your legs apart. When squatting, the back of the thigh is parallel to the ground, and the hands are rested on their hips, with 20 in each group and 2 in each group.
All the above actions need to be bigger to burn fat. Spend 15 minutes every day to lose weight on arms, waist and legs. If you want to lose weight, you should coordinate your diet with your exercise. You can't enjoy food while exercising. Stick to it for a week, and you will find the effect amazing. There is nothing to hesitate about. Take action, and there will be no regrets this summer!