The first thing you need is definitely elastic belt. Next, we need to do a push-up, but there are many ways. But in this posture, our hands should be shoulder-width, and then we should tighten the shoulder blades on both sides with elastic belt, holding one end of elastic belt in each hand.

Next, press your body down, which is actually similar to doing push-ups. Just wait until your upper arm is parallel to the floor. After that, it is natural to return to the original position. Even if this action is a round, it needs to be repeated about ten times to be effective.

You can also increase the number of times appropriately. Considering your physical condition, you can do more and do as much as possible.

2. Pull the rope and kick the squat.

You don't need to get down in this action. Just separate your feet shoulder width or hip width, then tighten our abdominal muscles, let the tension rope step on our feet, and then grab the other two ends of the rope with your hands, so that you can pull up to the shoulder position.

Next, let your knees bend your body just like sitting in a chair, but keep your calves upright, push your body back to the starting position with your heels, and when you stand up again, lift your right leg to your side.

This action is completed, but it needs to be repeated about 12 times. This action needs to be done more than the first action because it is not strong enough.

3. Pull the rope and sit and row.

Sitting rowing is naturally sitting. Sit on the flat floor first, straighten your legs, and put a elastic belt on the soles of your feet, but you need to bypass them. At this point, both hands should grasp one end of the elastic band. Turn your hands forward, then straighten your back and relax your shoulders.

When elastic belt pulls to his sides, his shoulder blades should be tightened, and after a short pause, he can return to the starting position. This action needs to be repeated, about 12 times. The third action can be done as many times as the second action. These two actions don't need to be done as much as possible, but they must be 12 times.