The problem of fitness is still very good, as long as you can stick to it, there is generally no problem. But you are talking about comprehensively improve the physical quality of this problem may be slightly troublesome, thought we generally sense of fitness is almost purely up muscle, and comprehensively the word contains a wide range of some, including your organs and six viscera and so on.
Since we are talking about comprehensive, I can share with you some of my previous experience when practicing sparring. Because sparring exercises not only your muscles, but also includes the lungs and even the spirit and so on all aspects, I hope to help you.
From the bottom to the top, well, comprehensive means no dead angle, first of all, say a toe exercise method. It's easy to overlook the toes because of how often we use them, but the grip it provides and so on is really important. And its exercise method is very simple, that is, constantly alternating back and forth on tiptoe and then put down, do two groups a day, a group of six or seven minutes is about the same, which is also very helpful for improving balance.
And then the legs. Given that there are a lot of people now whose large and small legs are slightly uncoordinated, that is, the calves are generally thinner and firmer than the thighs, generally as a result of sitting for too long. So, my suggestion is to put the whole leg on a piece of exercise, regardless of the size of the leg.
Specifically, it's the method of chain jumping, which is more appropriate, but the process is slightly more difficult and requires a stronger willpower. First of all, a section of high leg, put the hands on both sides of the waist, so that after as fast as possible to jump in place, the standard is every time you jump, the thighs need to touch the hands, so that is qualified, this process lasts about 5 minutes.
After resting for a minute or two, then there is a high jump, as high as you can jump as high as you can, at least more than one-third of the body, jumping fifty for the qualified. After another two minutes of rest, the last frog jump action, this specific process I do not need to say more, jump four hundred meters for qualified, but the action should be standard.
Such a group of training down, may even veterans are suffering, but the effect is real, not the slightest adulteration, but also for the exercise of the lungs and so on also have a certain help.
Then up is the waist, in this regard, I recommend supine body to do, although look not too eye-catching, but wins in the stable, convenient, anytime, anywhere can exercise their own. And, I recommend a tip, that is, in the supine body to do when you get up, add some boxing and other actions, not only can exercise other parts of the body, but also can shift attention to provide the effect of exercise.
The last is the chest and arms, because these two places are generally placed on a piece of work, so I also recommend a more traditional method, that is, push-ups. Similar to the reasons above, it's easy and convenient, and it also allows you to target a particular muscle. For example, if you want to work more on your biceps, then you can pinch your arms to do supine body do's, that sort of thing.
Lastly, I would like to say that the key to any workout that wants to produce results is still in the word perseverance, so I wish you well.