free style

1.12 minutes of freestyle can consume 836kj of heat.

2. At least 3 times a week, and it must be freestyle.

walk

1. Keep a little sweating speed, to walk 10000 steps, this can consume 836kj, one month can lose 1kg.
2. Walk on the steps and other places with gradient, which is slightly faster than the normal speed for about 2 hours.

Stretching movement

1. The amount of stretching exercise should be suitable for yourself. Generally, one action lasts about 7 seconds.
2. The weight loss method of stretching exercise must be insisted, and giving up halfway will lead to adverse effects.