20 reps of each move! A "relaxed exercise menu" that boosts metabolism without being too tiring

Do you feel tired, lazy and don’t want to move every day? Do you want to exercise, but collapse on the sofa at the thought of sweating? Supermodel Wang Liya shares her "leisure" exercise schedule, which allows the body to move without getting sore all over. Maintaining the proper amount of exercise can not only promote metabolism and improve immunity, but also alleviate depression caused by staying at home for a long time.

Follow Wang Liya’s exercise menu and exercise at home!

The first group (20-30 minutes): running or skipping rope or running and jumping in place

Run for 20-30 minutes at a speed that makes you a little out of breath. If there is no place to run, you can jump rope. If you don’t have a jump rope, you can do jumping jacks on the spot for 1 minute + running with high knees for 1 minute + running with buttocks kicking for 1 minute. Do 4-6 sets of running and jumping in place.

Group 2 (30 minutes): Strength training and yoga combination

Do the following 7 sets of strength training for 2-3 rounds. You can rest for 30 seconds or drink water between each set.

1. Do 20 air squats, holding each for 10 seconds.

2. Do lunge steps 20 times with each foot, holding each time for 10 seconds.

3. Easy push up 20 times.

4. Kneeling position, raise your knees with elastic band, 20 times for each foot, hold for 10 seconds each time.

5. Kneel down and lift your knee to the side, 20 times for each foot, holding for 10 seconds each time.

6. Russian spin 20 times.

7. Crunch 20 times.

Finally, I take a long rest and thank my healthy body.

In addition, Wang Liya also gave three tips for home exercise:

1. Change your comfortable pajamas into sportswear made of fast moisture-wicking fabric, and wear a sports bra that stably protects your chest. If you have any training that involves jumping or large movements of your feet, be sure to wear sports shoes.

2. Use sports apps and sports watches to record your measurements. Having records will help you know more clearly what you are doing, just like checking your bank records.

3. After you finish, you can take a photo and upload it to share as a log. You can also remind your friends who haven't moved yet to get up from the sofa and exercise, thus accumulating good health ethics.

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