If you run, it's mainly long-distance running. It is generally recommended to do it at 8-9 o'clock every night. Warm up for 3-5 minutes before running. The distance and speed of running are determined by physical fitness. It is recommended to maintain a uniform speed in the initial exercise. After long-distance running becomes a habit, you can add variable-speed running and so on.
Push-ups, lying flat, leg pads, hand pads, kneeling posture, etc. , and the hand distance is medium (bent at right angles to the big arm), wide and narrow. The middle part of the pectoral muscle is mainly used to level the middle distance; The load of hand pad is small, and the lower part of pectoral muscle is mainly practiced; Leg pads are heavy, and they mainly practice the upper part of pectoral muscles; The wide distance is mainly used to practice the lateral pectoral muscles and upper arms, and the narrow distance is mainly used to practice the thoracic groove; Kneeling posture is easy to concentrate without deliberately stretching your legs, but it is rarely used in China. According to the parts you want to exercise and your physical fitness, choose 3-9 push-ups every 2 days, with 3 groups in each group, and each group suggests 60% of the maximum load (for example, if you do 50 at most, then do 30). The interval between each group is half a minute to 1 minute, and the interval between each action is 2-5 minutes. Or search online for "3D chest muscle training", which is very detailed. Inhale when exerting force, and exhale when returning force. It is best to supplement nutrition within 20-50 minutes after exercise, mainly in protein.
Abdominal muscle training, I suggest that the search "Give you 6 ABS in 8 minutes" is much better than just doing sit-ups. Abdominal muscle training is held every day. Exhale when exerting force, and inhale when returning air.
Squats and lunges mainly practice thighs and buttocks. Compared with squat, lunge bears more weight (because it is mainly exerted by one leg), but it needs distraction to keep balance. It is recommended to have 3-5 groups once every two days, and the load is still 60%. Leaping frog is also a good way to exercise leg muscles (actually skipping rope is also very good, but it belongs to the equipment category ...). Inhale when exerting strength, and exhale when returning strength.
Besides, if there is a mountain near where you live, climbing it once a week is good exercise.