Applicable place: family

Exercise time: Monday/Tuesday/Wednesday/Friday/Saturday.

Exercise program

1, running

Jogging for 30-45 minutes (you can take a quick walk instead of jogging and have a proper rest), sweating a lot, and your heart rate is accelerated.

Step 2 walk slowly

5-8 minutes to make the heart rate return to normal.

Step 3 take a break

1-2 minutes to replenish minerals and water.

Step 4 squat down with your bare hands

30 times for each group, 3 groups are recommended, and the interval between groups is 60-90 seconds;

5. Jump back game

Each group 15 times, 3 groups are recommended, and the interval between groups is 60-90 seconds;

Step 6 take a break

Rest for 2-5 minutes and replenish water;

7. Push-ups

15 times per group, 2-3 groups are recommended, and the interval between groups is 60 seconds;

8, 8 minutes abdominal muscles

Make a abdominal muscle training with an 8-minute abdominal video tutorial.

9. Pull-ups

Five pull-ups, it is recommended that three groups, each group interval of 90 seconds (conditional can do this, conditional can skip);

10, stretching muscles

All the trained muscles were statically stretched for 30-40 seconds.

1 1, complete the exercise.

Stand still for 2-3 minutes and take a deep breath.