The prescribed time is mainly interval rest time. You can use your mobile phone to time, for example, you can only rest for 15 seconds, because many movements of unarmed fitness are compound and can be practiced in many places at the same time. You can try a variety of push-ups, such as practicing chest at a narrow distance and stimulating your back at a wide distance.

It is suggested to plan: for the first time, combine various variants of push-ups into a super group to practice upper limbs; for the second time, combine dumbbell lifting, dumbbell flying birds and dumbbell bending flying birds into a super group to practice front, middle and back of shoulders; for the third time, combine squats, lunges and other squats into a super group to practice lower limb muscles; for the abdominal core muscles, it is recommended that you be a ripper. Abdominal muscles can be practiced often, just three times. If you don't practice after a day off, you should actually look at your muscle recovery and pay attention to supplementing nutrition. After all, the conditions for unarmed exercise are not as good as those in the gym. The main purpose of using super group stimulation is to keep your training intensity. There are many unarmed exercises, which are just general suggestions. As you continue to learn more movements, you can try to change your training plan. Finally, only persistence can lead to results. Come on (? _)?