1, stretching to adapt: to standing, micro-exercise, stretching programs, such as walking, body stretching exercises, "yoga" type of simple movements, standing static stretching and so on.
2. Initial warm-up: mobile, small sports, fun-based projects, such as indoor hand exercises, flexibility exercises, jogging in place, fun climbing and rolling, parent-child sports games.
3, basic aerobic: to active, small rhythm, aerobic projects, special sports skills with slow cardiorespiratory exercises, such as unarmed rhythmic gymnastics, medium frequency rope skipping, designated distance jogging, sports dance activities.
4, cardiorespiratory strength: persistent, low-intensity, strength-based programs, low and medium intensity strength training, you can choose deep squats, aerobics (square dance), ball games, medium speed running, jumping rope than more than fast, core strength exercises, etc..