2, legs, step forward 10 step group, do three groups, increase after one month (keep knees not exceeding toes, stand upright).

Stretch, stand upright, and hold your feet with one hand behind your back.

3, push-ups, according to their own ability, 15 a group, three groups.

4, roll the abdomen, 15 or a group of 20, 3-4 groups. Abdomen in, same as above.

5. Support with a sloping board, put your hands and feet on the ground, and keep your body flat like a sloping board10s,12s,15s.

Stretching:

Chest, hands crossed. Back, fix the arch back with both hands. Abdomen, hands on your stomach.

Triceps brachii, bending the top of the head with one hand and pulling the elbow with the other.

Biceps brachii, open against the wall with one hand and twist in the opposite direction.

If you strongly want to enhance muscle strength or girth, it is recommended to buy dumbbell weight-bearing exercises, because it is difficult to achieve the ideal effect by your own weight alone, and you can choose a professional coach to guide you if you have the conditions.