The movements are not complicated, easy to learn and understand. On the whole, except for two songs, which are relatively strong, it will be a little hard to do, and the others are very suitable for beginners to practice. Every song has an explanation of the next action during the break. However, it does take a long time. At 60 minutes, physical endurance will be tested. Everyone should practice for 30-60 minutes according to their own situation.

2. Very suitable for people with bad knees. Although there are some changes in every movement, he rarely jumps and squats, and most of them are stepping movements. It is really suitable for people with big base and unfriendly knees.

3. People with poor cardiopulmonary function who can't do moderate and high intensity hiit can try it ~ The rest time between other groups is long. I compared my heart rate changes with those reported by everyone, and they were basically wave-like fluctuations. The average heart rate during exercise is about 130, and it will drop to 70-80 during rest between groups, so you won't feel very tired.

But there are a few points to note.

1. Pay attention to warm-up and stretching:

Although Liu Genghong's movements are relatively simple, he practiced many body parts!

Before formal training, you must warm up well to avoid being too excited and injured when following the training. Remember to give yourself 5- 10 minutes to stretch and relax after training.

2. Pay attention to protect your knees (don't worry about partners who exercise regularly):

-When doing squats and hip and leg movements, be careful not to put too much pressure on your knees.

-Stand and step, keep your knees slightly bent, and don't lock them.

Wear shoes and practice! It is best not to go barefoot, cushion and relieve the pressure on your knees, and avoid kicking your toes.

3. Try to find the right part of the force and pay attention to the tightening of the core.

There is a simple way to find out the power part, because Liu Genghong also said in the live broadcast. Think about your strength parts and concentrate on them, and you will get better training results.