Effective weight loss and specific weight loss actions
Action 1: Squat+lift your knees with one leg.
Specific parts of exercise: hips and legs
Specific actions: stand well, legs are shoulder width apart, hips sit back, bend your knees, it is best not to exceed your toes too much, and do squats; Get up, lift your left leg, and open your left knee outward. Then resume squatting, get up and lift your right leg. Lift the left and right legs alternately and repeat the action for 30 seconds.
Action 2: Squat down.
Specific exercise parts: legs and buttocks
Specific practice: stand, open your left leg to the left, shoulder width, squat; The left leg is retracted, the right leg is opened to the right, and a squat is made; Take back your right leg, step forward with your left leg, and do an arrow squat posture, with your left leg bent 90 degrees and your right knee bent, but not touching the ground; Take back your left leg, take back your right leg, and also do an arrow squat. Repeat this action for 30 seconds.
Action 3: Plate Support
Specific exercise site: abdomen
Specific actions: the two arms are bent 90 degrees to support the ground, and the distance between the two arms is the same width as the shoulder or slightly wider; Legs are shoulder-width apart and stand on tiptoe; Keep your back straight, tuck in your abdomen, and make your hips, waist and back flat. Repeat this action for 30 seconds.
Action 4: Multi-directional flat lifting of shoulders.
Specific exercise areas: shoulders and arms
Specific actions: stand with your chest out and abdomen in, with your legs open shoulder width, hold two small dumbbells with your hands closed, and then open your arms to your sides to make your body "bigger" and keep your arms level with your shoulders; Arms forward, parallel to the ground; Lift your arms up and bend your elbows slightly; Raise your hands forward, then slowly open them back, stretching your shoulders and arms; The last two arms are retracted and the starting posture is restored. Repeat this action for 30 seconds.
Action 5: Jump in place
Specific exercise parts: all parts of the body.
Specific actions: stand with chest out and abdomen in, straighten your legs together, jump up, and open your legs to both sides respectively. Don't open your mouth too wide, and the distance between your feet should be slightly wider than your shoulders. When your legs are open, your arms are open and folded towards your head; Jump up, put your legs together, put your hands down, restore your standing posture, and repeat the action for 30 seconds.