Push-ups exercise chest muscles.

Sit-ups exercise abdominal muscles.

Dumbbell exercises the arm.

Jumping rope to exercise your feet helps to reduce fat and weight, and your figure is more uniform.

Every time you can choose:

1) Jump rope for 20 to 30 minutes+10 to 15 minutes push-ups, inhale when going up, and exhale when going down.

2) Jump rope for 20 to 30 minutes, sit-ups for 10 to 15 minutes, exhale slowly when you get up, and inhale when you lie down.

3) Jump rope for 20 to 30 minutes+10 to 15 minutes, and the left and right hands alternate every 2 minutes.

Alternately exercise, choose a group every week and do it for at least one or two days. Muscle has certain adaptability to exercise, and once it is adapted, the effect will naturally be discounted, so the effect of alternating three groups will be better and less boring.

Pay attention to push-ups, sit-ups and dumbbells. Don't hold your breath, don't move too fast, and feel the muscle movement with your heart to get twice the result with half the effort.

It is better to add more outdoor sports at ordinary times. Swimming and running are both good choices. If you can take the stairs, try not to take the elevator. It's best to go to work by bike. If you take a bus, get off at one stop in advance and walk to your destination. More opportunities for walking in daily life can make up for the lack of exercise.

Finally, I wish you a happy workout. If you have any fitness questions, you can ask our coach to answer them.