Full squat, stretching, bending, heel lifting (weight) 10 times *3 groups.
Rod elevator, bending elevator and inclined plate elevator 12*3
Lift, lift leg (bend), lean back, lift leg (straighten)
2. Chest, three heads and abdomen
Flat push, upward tilt, parallel bars arm flexion and extension *3
Prone arm flexion and extension, supination and supination *3
Lift, lift leg (bend), lean back, lift leg (straighten)
3. Shoulder, back and abdomen
Shoulder Push, Front Flat Lift, Flexion Flat Lift *3
Pull-ups (front and rear pull-ups), hard pull and rowing *3
Lift, lift leg (bend), lean back, lift leg (straighten)