Leaving the gym, coming to the basketball court, let’s start the following fast cycle slimming exercise through your own weight.
Warm-up
Come to the court by running or riding a bicycle. Take this as the warm-up. It’s a way to save more time. Do this exercise twice, 2~3 times a week.
Run quadrangle
Form a quadrangle with 4 objects, the distance between two neighboring objects keeps in 15 m. Run from left bottom to the left top and then turn, and run to right top. Cross your legs with your left leg in front, and repeat it. Run backward to right bottom. At last run to left bottom. Take a 30 seconds break, repeat it 3 times.
Diagonal rope pulling
Find a big heavy rock or a bag filled with full bottles. Put it on your left side. Stretch your gluteus maximus muscle, bend your right knee. Lift this heavy stuff up about a arm high. Then land it to the right side. 7 times on one side. Then take a 1 minutes break.
Forwarding Lunge
Make a mark at the distance of 20m. Lift your toes, and energize through toes thoroughly. Step your left leg to the right side 1 m away from your body, lower yourself till the left leg bend vertical. Repeat this action with the other leg, until you get to the mark you made before. Then lift your heel, do the paired muscle exercise.
Heel lifting
Stand on the side of a sidestep with the toes of right foot. The sidestep is at least 15 cm tall. Get the left leg back to the right knee. Bend your anklebone, lower your heel, but not get touched to the ground. Then lift your body again back to the original position. 10 times on one leg, then take a 45-second break.
Up pulling on the horizontal bar
Find a horizontal bar or rail which is as high as your waist. Hang on it with a distance of your shoulder between your two arms. Your whole body should be diagonal, and your barycenter should be on your heels. Pull the rail as your chest gets closed to it. Keep your body stretchy tight. Lower your body after your chest meets the rail. Do this 12 times, then take a 1-minute break.