2, jump in place 3 minutes + unarmed squats (mainly exercise leg muscles) 1 minute
3, jump in place 3 minutes + push-ups (mainly exercise pectoral muscles) 1 minute
4, jump in place 3 minutes + supine leg lifts (mainly exercise abdominal muscles) 1 minute
5, Jump in place 3 minutes + bare hands arrow squat (mainly exercise leg muscles) 1 minute
6, jump in place 3 minutes + flat support (mainly exercise abs) 1 minute
7, jump in place 3 minutes + stirrups on the reverse flexion and extension (mainly exercise triceps brachii) 1 minute
8, jump in place 3 minutes + seated legs (mainly exercise abs) 1 minute
9, jump in place 3 minutes + supine bent knee hip (mainly exercise lower back muscle groups) 1 minute
10, jump in place 3 minutes + supine bent knee legs (mainly exercise abdominal muscles) 1 minute
1, running for 3 minutes not only can you choose to run, but also choose to jump rope, running in place, etc., the intensity of the exercise is controlled at about 70%. How to measure the intensity of this 70% exercise? We can measure it this way, running when the body feels between tired and not tired can be.
2, 10 sets of training exercisesPractitioners can choose whether to do 10 sets or 5 sets of exercises according to their own physical condition. Practitioners can use step by step, gradually increase the number of sets of exercise movements, because the more exercise movements to do, the better the effect of reducing the stomach.
3, when doing muscle training, it is recommended to do as much as possible within a minute's time, can do 10, never be lazy to do 8. The same do more, the better the effect of reducing fat on the stomach. If you are not able to adhere to the muscle training time 1 minute, then you can also according to their own physical conditions appropriate rest 3 to 5 seconds, to ensure that you can adhere to it.
4, the use of this method needs to be used at least 3 times a week to exercise, each exercise time in about 45 minutes, adhere to the 6 weeks you will see obvious results.
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