Note: Weight-loss exercises start with the right foot movement, one set of movements is completed, one side, and then the other side moves in the direction of the left foot, and all the left and right sets of movements are completed as an exercise.

Intermediate aerobic capacity 1: (calories consumed: 360 kcal/hour)

1, the side point is grounded.

Keep your arms straight up, keep inclined to your body, and be strong when you straighten your arms.

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Step 2 walk sideways

Take one foot, put your arms on your chest, expand your chest, turn around, clap your hands, left and right.

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3. The front side point moves forward.

The arm is "arched" and parallel to the ground.

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4, half squat bounce

Half squat, knees should not exceed toes. The opposite arm clenches the fist, punches upward, and keeps the body bouncing up and down.

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5. Jump to the side of the body twice.

Make a fist with your arms straight, move your legs, point sideways twice, and then jump in place like skipping rope.

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Step forward and step back.

Push your arms to one side, step forward with your feet, bend your knees, and bend your knees when you step back.