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.

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Advanced aerobic capacity 1: (calories consumed: 500 kcal/hour)

1. Knees bend and shoulders bounce.

When squatting, be careful that your knees don't exceed your toes. Put your hands above your knees, lean forward slightly, and turn your shoulders to the maximum.

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2. Ma Ping

The upper body bounces up and down, the arms follow the natural swing, and pay attention to the relaxation and natural swing of the arms; Knees should also be relaxed and tense with the ups and downs of the body.

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3. Precursor fraction and lateral fraction

Keep your legs upright and don't bend your knees. When the front body is used, the fingers of the opposite side touch the toes of the opposite side, and when the front body is on the side, the fingers of the same side touch the outer edge of the sole of the same side.

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4. Forebody Point and Side Body Point (continued)

Keep your legs upright and don't bend your knees. When the front body is used, the fingers of the opposite side touch the toes of the opposite side, and when the front body is on the side, the fingers of the same side touch the outer edge of the sole of the same side.

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5, "ma bu" or horse stance just look half squat, arms straight in front of the ring.

This action should pay attention to the bounce of the body and the amplitude of the arm. Both hands must draw a circle in front of the body.

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6. Half squat, arms straight in front of the body and hovering (continued)

This action should pay attention to the bounce of the body and the amplitude of the arm. Both hands must draw a circle in front of the body.

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7. Push the waist sideways

Keep your arms flat, legs apart naturally, stand up straight, and don't bend your knees. The whole movement keeps the lower body still and moves to the left and right sides with the help of the strength of the waist. One is fast and the other is slow, and the action is similar to "carrying a load".

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8, front legs suck, back point.

The whole movement of the upper body leaning forward slightly is similar to "running", which slows down the running action, and the arms naturally swing back and forth, sucking the legs before kicking. The center of gravity and legs should be strong.

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9. Left and right top crotch

Stand with your legs shoulder-width apart, your hands akimbo, and your crotch in figure 8.