Running at night is divided into three sections, each section is 4 kilometers, and then do pull-ups in the park. Do it with your whole body, not only with your hands, but also with your waist. If you feel that you can't do it anymore, do another one, then come down to rest and reply, and do one less than the first time, until you finish the reduction and go home. If you want to do anything else, you must do it like the back. Just squat down and stand up. If you have dumbbells, grab some key things. Then squat down and stand up and start adding 150 rounds yourself. It takes you about 60 minutes a day to do this. Every time you play as a training, you should stretch your muscles and do some massage on the newly moved parts, otherwise it will be fatal at first, and then there will be sandbags. No sandbags, just tie a pillow to the wall or something. I've seen the way you hit the pillow in the movie. It's quite standard. Practice everything you can, then tie a pillow at the corner of the door and kick it with your feet. Then you will find something I won't say at first. Then you don't have to wear protective gear, and finally,