1, push-ups. You don't need any equipment to do push-ups, just lie on the ground, the width between your hands is slightly wider than your shoulders, and your toes are on the ground. Bend your elbow and press down slowly until it stops at 3~4 cm from the ground. Rest for two seconds and then reset, and then repeat this action. Mainly exercise the muscles of arms, core muscles, back and biceps brachii. With the improvement of physical fitness, it is more difficult to do up-tilt push-ups and down-tilt push-ups. Do some push-ups, that is, put your hands on the chair surface and let the whole body tilt at an upward angle, mainly to exercise your chest muscles. On the contrary, downward inclined push-ups are mainly feet on the stool surface and hands on the ground. You can also exercise your chest muscles and effectively increase your upper body muscles.

2, squat. Stand up straight, with your legs shoulder-width apart, your hands straight forward, and your body begins to squat until your thighs are in a horizontal position. Throughout the process, your upper body remains motionless and your back is always straight. Mainly exercise thighs, calves, buttocks and core muscles. Squats that can be widened after adaptation. The distance between the legs is 1.5 times the width of the shoulder, which can exercise the hip muscles. Reference training scheme: ordinary squats are done in 5 groups at a time, one group does 10 times and rests 10~20 seconds. Squat widening, 4 groups each time, 8 times in one group, rest 15 seconds.

3. Pull-ups. Hold the horizontal bar backwards with both hands, and the distance between them is wider than the shoulders. Hook your feet back and use your arm strength to pull your body up until you reach the top. Mainly exercise some muscles such as core muscles, arms and shoulder blades. After adaptation, you can add pull-ups with equal width, and the width between your hands is shoulder width. Can strengthen the back muscles. Refer to the training plan: do 5 groups at a time, and one group will rest for 20 seconds during 8 sessions. Equal width pull-ups, 4 groups at a time, 6 in a group, rest 15~25 seconds.

4, roll the abdomen. Lie on the yoga mat, surrender your hands, bend your legs, and drive your body up with your abdomen until you sit up. You stop for two seconds to reset, and then repeat it many times. You mainly exercise the muscles of the waist, abdomen and thighs. According to the training plan, do 5 groups at a time, do 12 once, and rest for 20 seconds.