What you need is a pair of dumbbells weighing ten pounds, a fitness ball, a bench or a ladder. Start with 1a, then do 1b, continue to do 2a and 2b after a minute's rest, then do 3a and 3b, 4a and 4b, and start again after a minute's rest. Complete training twice a week, at least one day apart each time.
1a, leg lifting exercise
Hold a dumbbell in each hand, stand facing the bench or steps, put your left foot on the bench (a), press your left heel down, lift your right foot, and press your toes down to the edge of the bench (b). Back to the beginning. Do the left leg 8 times first, and then do the right leg 8 times.
1b, upper abdomen contraction of fitness ball
Start with push-ups and put your feet on the fitness ball (A). Abdomen, keep your legs straight when your hips rise to the ceiling, and use the pressure of your toes to move the fitness ball to your chest (b). Hold for a second, then roll the ball back to its original position. Repeat the above actions ten times.
2a, chest movement
Put your feet on the ground or the platform of the bench, and lie on the bench with your upper body. Put a dumbbell in each hand above the chest, and the forearms of both hands are parallel to the ground (A). Hold the dumbbell with both hands and lift it vertically (B). Hold for a few seconds, and then return to the beginning. Repeat 8 times.
2b, the thigh of the fitness ball bends.
Lie on the floor with your calves on the fitness ball. Raise your hips (a) while closing them. Bend your knees and roll the ball to your back (b) with the pressure from the soles of your feet. Straighten your legs, roll the ball back to its original position and move the center of gravity down. Repeat 10 to 15 times.
3a. Rowing practice
Put your left calf and left hand on the bench. Hold the dumbbell in your right hand and palm down (A). Slowly bend the elbow of the right hand and lift the dumbbell as far as possible towards the shoulder (b). Hold for a few seconds and put the dumbbell in the starting position. Repeat on both sides 12 times.
3b, Mountaineering
Start with push-ups, and straighten your hands to support your body (A). Belly in, lift your right foot, and slowly move your right knee to your left shoulder (B). Back to the beginning. Do your legs alternately, 12 times each.
4a, lunge forward
Stand with your feet shoulder width apart (a). Step forward with your left foot and bend your left knee until your legs form a 90-degree angle, so that your right knee almost touches the floor (B). Go back to the beginning and do it alternately with your legs, 12 times each.
4b, improved push-ups.
This is an improved push-up posture, with elbows on the ground and facing the shoulders. Keep your body in a straight line. Belly in and hold this position for 30 seconds.