1. Climb the stairs for 20 floors every day, and then come down from the 20th floor, preferably at night;

2. Stand for 20 minutes after a meal, with arms parallel to Zhang Kaicheng, palms down, or arms above your head and hands folded; Rotation every 5 days;

3. Pat the obese part 40 times, 3 times a day;

4. Hands crossed, right hand down, two thumbs taut, palms facing navel, massage clockwise for 40 times, 3 times a day;

5. Sit in the office chair (which can be rotated), with the upper body motionless and the lower body rotating with the chair, so that the upper body is fixed by holding the table with both hands, rotating left and right 180 degrees, and rotating left and right 100 times;

6. Jump rope 200 times a night.