Monday: chest muscles, triceps, abdominal muscles
Jump rope for 5 minutes
Push-ups: Hands are at the same height as feet *20, hands are 50cm *20 higher than feet (parallel bars can also be flexed and stretched), and hands are * 20 lower than feet.
Sit-ups, with your back to the stool, support the stool with your hands, put your legs on the ground, bend your hips slightly, and do arm flexion and extension exercises without moving other parts of your body. *30.
Sit-ups *40
Wednesday: Back muscles, shoulder muscles and abdominal muscles.
Jump rope for 5 minutes
Pull-ups * 10- 15, prone reflex *20, side lift (buy two bottles of mineral water, one in each hand, raise your arms to shoulder height and then put them down) * 15-20, lift them to your shoulders (hold a mineral water in each hand and put them on your shoulders).
Sit-ups *40
Friday: legs \ two heads, abdominal muscles
Jump rope for 5 minutes
Squat jump (feet together) *20, jump (feet shoulder width) *20, jump (feet shoulder width) *20.
Bend over mineral water *20 yuan, palm facing your pull-ups * 10 yuan.
Sit-ups *40
The above training lasts about half an hour every day, and two or three groups are done in each exercise cycle. After a period of time, you can increase your physical strength.