Action 1: Support opening and closing jumps for 20 times; Action 2: Bend over and lift your knees diagonally, 20 times; Action 3: Support the swivel kick for 20 times; Action 4: long jump 10 times; Action 5: Bend over and climb the mountain 20 times; Action 6: One-legged push-ups+crawling back and forth 10 times; Action 7: Ski jumping 20 times; Action 8: Support hips for 20 times; Action 9: Crawl in place 10 times.

The rest time between exercises is about 30 seconds, waiting for the heart rate to drop and the next light exercise to come. Do 3-4 groups at a time, of course, according to personal ability, 3-4 times a week.

Although exercise is not conducive to health and physical maintenance, it will only be effective if it is carried out regularly for a long time, so you can't exercise on a whim and want to see the effect.