Weng Haowen is sometimes too busy at work on weekdays. How to exercise in a limited time? Fitness, an American health website, proposed seven groups of 30-second movements. Aerobic exercise and routine exercise can be completed at one time without additional tools. These movements can not only exercise the most important core muscles, but also thin the abdomen and protect the waist; In addition, friends who want to lose weight in arms, hips and calves should not miss it. This set of movements covers all physical exercises! You can do the first three actions for 30 seconds, then rest for 30 seconds, repeat three times, and then do the next four actions. But if you want to make the supporting part more comfortable, you can do it on the yoga mat. 1. Pencil Squat Target parts: Shoulders, abdomen, buttocks, inner thighs and calf muscles (1) Stand with your feet on the ground and your arms above your head. (2) When jumping, your feet are shoulder width apart, squat down and touch the floor between your feet with your fingers. (3) Jump back to the starting position, return your feet to the original position, and raise your arms above your head. (4) Try to finish it within 30 seconds. 2. Behind the legs of the seesaw target: sit on the floor with your shoulders, biceps brachii, abdomen and buttocks (1), with your knees bent, your feet flat on the floor, your palms on the floor next to your hips, and lift your hips a few centimeters off the ground. (2) First put your body in the shape of a table, parallel to the floor, stretch out your right foot, and then touch your right foot with your left hand. (3) Return to the starting position and switch sides, and try to do it alternately within 30 seconds. Target position: hip, quadriceps femoris and calf muscles (1). Feet slightly wider than shoulders, elbows bent to both sides, palms outward. (2) Do a squat slowly, raise your heel and sprint in place. (3) Try to finish it within 30 seconds. Weng Haowen is sometimes too busy at work on weekdays. How to exercise in a limited time? Fitness, an American health website, proposed seven groups of 30-second movements. Aerobic exercise and routine exercise can be completed at one time without additional tools. These movements can not only exercise the most important core muscles, but also thin the abdomen and protect the waist; In addition, friends who want to lose weight in arms, hips and calves should not miss it. This set of movements covers all physical exercises! You can do the first three actions for 30 seconds, then rest for 30 seconds, repeat three times, and then do the next four actions. But if you want to make the supporting part more comfortable, you can do it on the yoga mat. 1. Pencil Squat Target parts: Shoulders, abdomen, buttocks, inner thighs and calf muscles (1) Stand with your feet on the ground and your arms above your head. (2) When jumping, your feet are shoulder width apart, squat down and touch the floor between your feet with your fingers. (3) Jump back to the starting position, return your feet to the original position, and raise your arms above your head. (4) Try to finish it within 30 seconds. 2. Behind the legs of the seesaw target: sit on the floor with your shoulders, biceps brachii, abdomen and buttocks (1), with your knees bent, your feet flat on the floor, your palms on the floor next to your hips, and lift your hips a few centimeters off the ground. (2) First put your body in the shape of a table, parallel to the floor, stretch out your right foot, and then touch your right foot with your left hand. (3) Return to the starting position and switch sides, and try to do it alternately within 30 seconds. Target position: hip, quadriceps femoris and calf muscles (1). Feet slightly wider than shoulders, elbows bent to both sides, palms outward. (2) Do a squat slowly, raise your heel and sprint in place. (3) Try to finish it within 30 seconds. 4. Jumping goal: Abdominal and calf muscles (1) are supported on the ground with palms and toes, and the arms are straight, so that the body shape is in a straight line. (2) Keep your palms and shoulders stable, jump your feet forward for 30 cm, then jump back to the starting position and repeat twice. (3) Jump forward 60 cm for the third time, and then return to the starting position. (4) Try to finish it within 30 seconds. (5) If it is too difficult, you can jump forward from your right foot and left foot. 5. Target parts of climbing the wall: arms, abdomen, buttocks and legs (1). Spread your legs to hip width, bend your elbows to both sides, put your hands in front of your shoulders, and the new students will grow outward. (2) Quickly put your knees close to your chest. When the left arm reaches over the head, the right knee is raised, and when the left elbow is lowered, the right foot returns to the floor. (3) Repeat alternately left and right, and do as much as possible within 30 seconds. 6. Lift your knees and bend your body: shoulders, abdomen and legs (1). First, make the forearm stick to the ground, keep the forearm and toes balanced, and keep the body in a straight line. (2) Lift your right knee to your chest, lift your hips and bend over, and quickly return to the starting position. (3) Repeat alternately left and right, and do as much as possible within 30 seconds. Target location: abdomen, buttocks and legs (1). Stand with your feet hip-width apart and your hands at your sides. (2) Run with your knees raised, with your left hand touching your right knee and your right hand touching your left knee. (3) When the knee is lifted for the second time, the left hand touches the right ankle and the right hand touches the left ankle. (4) Repeat touching the knee first and then the ankle, alternately repeating left and right, and doing as much as possible within 30 seconds. Is it difficult to be thin locally? Stout mom's diet menu: 1 Focus on training core and reducing fat.