(2) Around the arm: stand with your legs apart, raise your arms, make four turns forward and four turns backward, and do it twice.
(3) Chest expansion: Stand with your legs apart, put your arms on your chest, vibrate after stretching horizontally, and vibrate after stretching your arms for 4 times.
(4) Forward flexion: Do 8 times.
(5) Body ring: Take the waist as the axis and circle left and right, and do it twice.
(6) Kicking: before and after 10 times, and do 2 groups.
(7) Forward lunge leg press: 4 times left and right, and do 2 groups.
(8) Side leg pressing: 4 times left and right, and do 2 groups.
(9) Squatting and standing: 12~20 times.
(10) Turn your feet around your wrist: 12 times each.
(1 1) Sit-ups: 8~ 15 times, and do 3 groups.
(12) Push-ups: 8~ 12 times, and do 2 groups.
(13) Relaxation activities: 3 minutes.
The time for each exercise should be about 40 minutes.
It is best to weigh yourself before losing weight, and weigh yourself every two weeks during the weight loss process to observe the change of weight. If your weight doesn't change much and you don't feel tired, you can appropriately increase the amount of exercise and the number of groups, and take part in some outdoor sports, such as jogging, mountain climbing, cycling, badminton, bowling and swimming.