1, lunge leg press action

Action: Stand with your feet open and hip width apart. Knees are slightly bent, elbows and hips are bent at 90 degrees. The right foot lunges forward, and the upper body and arms turn to the right. Restore the upper body upright posture, and then lunge forward with your left foot. Do left and right feet 16 times.

2, jumping action

Action: Stand with your feet open and hip width apart. Knees slightly bent, hands akimbo. Step forward with your right foot and lift your left knee to hip height. Then jump up with your right foot. When landing, put your feet together. Do left and right feet 16 times.

Step 3 throw the ball

Action: Stand with your feet open and hip width apart. The right elbow is bent at the ear side and the left arm is unfolded at the shoulder position. Pull your right leg out of lunge and swing your upper body to the right. Return to the posture of standing on your right foot and turn left. Stretch your right arm diagonally (like throwing a ball). Do 16 times in each direction.

4, lunge stretching action

Action: Stand with your feet open and hip width apart. Bend your knees slightly and put your arms at your sides. Lunge your left leg, bend your knees 90 degrees, and extend your arms to the ground. Suddenly withdraw your left leg and return to your original position. Put your arms above your head. Do it eight times, change legs, repeat.

Step 5 jump with your hands up

Action: Stand, open your feet, separate hip breadth, bend your knees slightly, and put your hands on your hips. Step out with your left foot and lift your right knee to hip height. Jump with your left foot and raise your arms above your head. When landing, put your feet together and put your hands on your hips. Repeat 20 times. ?

Extended data

Matters needing attention

1, control the aerobic time.

Jumping exercise is not as long as possible, it is best to keep it for about an hour, and it is best to choose noon or afternoon, so that the body is easier to get active quickly.

2, choose the appropriate way to run the class.

Yoga pays more attention to flexibility. If you want to lose weight, you'd better choose free fighting or unarmed aerobics.

3. Do not exercise on an empty stomach.

Fasting exercise can easily make blood sugar unstable. Losing weight is not desperate, so you must not take the risk.

4. Exercise for 2 hours after meals.

Many sports have a considerable amount of exercise, even if the amount of exercise is not large, there will be many large-scale movements, so it is best to eat for 2 hours.