The plan is as follows:
Pectoral muscles:
Practice at three o'clock in the afternoon, warm up with a trot (you can also stand well), feel a little fever, and you can finish with a little sweat.
Then kneel down and do push-ups (knees touch the ground, just like kowtowing, but the palm spacing is larger than the shoulder width, please refer to the width of wide-range push-ups) 20 Sit down and rest for 30 seconds, then do 20 wide-range push-ups (that is, ordinary push-ups move their hands to both sides, about the width of one palm) and rest for 35 seconds, then do Spartan push-ups (I don't know, Baidu can do it). Beginners can reduce them according to their actual situation.
Abdominal muscles:
Practice at three o'clock in the afternoon, warm up with a trot (you can also stand well), feel a little fever, and you can finish with a little sweat.
Sit-ups for 20 times, rest 10 second, leg lifts for 20 times, rest 15 second, scissors sit-ups 15 second, rest for 20 seconds, sit-ups 10 times, rest for 3 minutes, and repeat for 3~5 times. Beginners can reduce according to their actual situation, but not too little.
This is my own exercise method. I made some changes to see if they fit. I also hope that with the guidance of great gods, we can exercise together.
If you still don't understand, you can watch the teaching video online.