1, aerobic: run for 30 minutes and take variable speed running.
2. Anaerobic
Action 1: logging style
1, exercise method
Action a
(1) The feet are slightly wider than the shoulders.
(2) Hold the medicine ball with both hands, hold it above your head, and keep your arms as straight as possible.
Action b
(1) lean forward and pretend to throw the medicine ball back between your legs, but keep it in your hand.
(2) Quickly lift the medicine ball back to the top with the same force and return to the initial posture. The above actions are a group.
2. Exercise times: 15-20 groups.
Action 2: Step stretching
1, exercise method
Action a
(1) Stand by and watch a stable pedal box or pedal, with a distance of about 30 cm, and press the medicine ball on your chest with both hands.
(2) Step on the box with your right foot.
Action b
(1) Push the solid ball to the head side, at the same time straighten the right leg, slightly bend it, and extend the left leg backward.
(2) Pause for a moment, then return to the original position in reverse order and stand on the ground again. After completing the specified number of times, change your left foot to do the same action.
2. Exercise frequency: both feet 10- 12.
Action 3: The fitness ball turns around a big circle.
1, exercise method
Action A: Keep your feet shoulder-width apart, slightly bend your knees, lift the fitness ball over your head with both hands, and keep your arms completely straight.
Action b
(1) Don't bend your elbows, turn your arms clockwise and draw a big circle in front of your body.
(2) After completing the specified number of times, draw a big circle counterclockwise instead.
2. Exercise times: two-way 10.
Action 4: Squat down and press.
1, exercise method
Action A: Take a standing position, hold the fitness ball with both hands close to your chest, and your feet are slightly wider than your shoulders.
Action b: push your hips back, bend your knees, lower your body, and your thighs are at least parallel to the floor, or squat as much as possible.
3, eat as little greasy and spicy sweets as possible in the diet, and put an end to supper.