1, jump in place for 3 minutes+sit-ups (mainly for abdominal muscles) 1 min.

2. Jump in place for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.

3. Jump in place for 3 minutes+push-ups (mainly for chest muscles) 1 minute.

4. Jump in place for 3 minutes+supine leg lift (mainly for abdominal muscles) 1 minute.

5. Jump in place for 3 minutes+squat with unarmed arrows (mainly to exercise leg muscles) 1 minute.

6. Jump in place for 3 minutes+plate support (mainly for abdominal muscles) 1 minute.

7. Jump in place for 3 minutes+push on the reverse flexion and extension (mainly to exercise the triceps brachii) 1 minute.

8. Jump in place for 3 minutes+sit with your legs closed (mainly exercise abdominal muscles) 1 minute.

9. Jump in place for 3 minutes+bend your knees on your back and lift your hips (mainly to exercise your lower back muscles) 1 minute.

10, jump in place for 3 minutes+supine knees and legs (mainly for abdominal muscles) 1 min.

1 1, jumping in place for 3 minutes can not only choose to run, but also choose to skip rope and run in place. Exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.

Practitioners of 12 and 10 sets of training movements can choose whether to do 10 sets or 5 sets of training movements according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.

13, when doing muscle training, it is recommended to do 1 min as much as possible, and you can do 10. Never be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.

14. To use this method, you need to exercise at least three times a week for about 45 minutes each time. You will see the obvious effect after six weeks.