Exercise: First warm up for 10 minutes, and then practice in the following order. As an adjustment, walk, stretch or jog for 2 minutes between exercises. Do it three times a week, and you can lose 4% body fat in just 30 days. 1, sprint and stride (exercise site, gluteus, biceps femoris, quadriceps femoris, inner and outer thighs) A. Measure the distance of about 8 meters on the ground, put two stones or other markers at both ends, run from one end to the other at full speed, and then return. When running, lean forward slightly. B. Make another big step: squat, bend your knees and straighten your back. The left leg takes a big step to the left, and then the left leg follows. Put your body center of gravity on the heel, and be careful that your knees don't exceed your toes. Stay as close to the ground as possible during the whole process. Take your right leg when you come back. All the above actions are repeated 1 time. 2, push-ups and jumps (exercise parts: chest, shoulders, triceps brachii, quadriceps femoris, buttocks) A. prone, hands shoulder width, tiptoe support the ground. Tighten the abdominal muscles and slowly support the body. Stay 1 time, then put down your body until your elbow is at 90 degrees. Do five push-ups (and support your knees if necessary). B. when doing the last push-up, jump your feet to your hands, then jump as high as possible and extend your arms upward. Jump five times and squat when landing. Repeat the above actions. 3, lunge (exercise site: gluteus, quadriceps femoris, biceps femoris, calf) A. Standing, legs apart, shoulder width, arms hanging naturally at both sides of the body. Take a step forward with your left foot and lunge slowly. B keep your back straight, look straight ahead, jump up and exchange your legs. Be careful that your knees don't exceed your toes. Changing the position of the leg during each jump can slow down the movement speed to keep each position unchanged. If you feel unstable, you can increase the distance between your legs. Repeat 12 to 15 times on each leg. (If there is something wrong with the knee joint, you can try to step back and cancel the jumping action. ) 4. Arrive at the door frame (exercise site: calf) and stand at the door, feet apart, shoulder width apart, knees slightly bent, arms extended upward. Heel up, sole on the ground, then jump up and reach a certain point on the door frame or wall with your hand. When you fall, the sole of your foot touches the ground (be careful not to let the heel touch the ground) and repeat the exercise for 20 times. 5. Run stairs and lunges (exercise parts: hips, quadriceps, calves, lower back and abdominal muscles) and find a staircase with at least 20 steps. Run very fast, every step is the last step. Lean forward slightly when running, and don't cross more than one step. When you reach the top, turn around and jog down. Then, step up the steps, two or three steps at a time. You can increase the distance between your legs to keep your body balanced, and the center of gravity is located in the heel. Speed is not required, as long as the posture is in place. When you reach the top, turn around and walk slowly (don't do the back lunge). Repeat twice. 6. Mountain climbing (exercise site: quadriceps femoris, calf, biceps femoris, shoulder, back and abdominal muscles) A. Push-up posture. Tighten your abdominal muscles, slowly prop up your body, and then keep this position. Lift your left knee to your chest (your left leg touches the ground). Change legs quickly and lift your right knee to your chest. Repeat 20 to 25 times on each leg. B. After completion, the body sinks to the initial position, and supports the body with forearms and toes, and maintains this posture 1 min. Keep your back straight and pay attention to the level of elbows and shoulders. Don't overeat after losing weight. It's better to eat less and eat more, and don't always sit. Walk more after meals and don't eat much when surfing the Internet. In this way, fat is easy to accumulate. Try to walk to work or school. Pay attention to chest and abdomen when walking, which is very helpful for thin belly! Eat more fruits and vegetables, eat less fried and greasy food, and stick to it for a while, not only will it not rebound, but it will also lose weight. Say goodbye to fat meat from now on!