1. talons 100 times

2. Fist-making push-ups were exhausted at first, and changed from 1 group to 3 groups.

4. Push-ups in a narrow distance for 2-6 times, from 1 group to 2 groups. And Super Group 2 (if it is not possible, do foot elbow extension from 1 to 12 times, and the number of times in each group is increased to 12 times).

3. Pull-ups 50 times (at first 1 group, then stop until you can repeat 50 times)

4. Waist push-ups. be the same as the above

5. Do knee push-ups without doing push-ups, and do wall push-ups without doing knee push-ups.

2. Have equipment

Own reference book (muscle and strength), buy your own or Schwarzenegger's fitness book, 138 yuan.