Run to the place where there is a horizontal bar. After warming up, practice neck pull-ups with horizontal bar, stimulate upper back with wide grip and lower back with narrow grip. You can also practice biceps brachii on the horizontal bar. Because the weight of the whole body is on the arm, you can only make 3-4 at first. It doesn't matter. It can reach 8- 10 after two months. Then do parallel bars arm flexion and extension, hold your head high, exercise your chest with chest strength, and exercise your arm strength with arm strength. Next, do push-ups. Push-ups are good for the chest, humerus and shoulders.

Do 3 sets of each movement until the limit is reached. The rest between groups is about 1.5 minutes. Take a break for about 3 minutes between different movements. Exhale when exerting force and inhale when stretching. Practice for two days and take a day off.

You can also practice sit-ups every day, with dense abdominal muscles. It is better to bend your knees 90 degrees when lying on your back.

Pay attention to sleep and supplement high-protein foods (eggs, meat, milk, soy products). After three months, he was full of energy, increased strength and well-proportioned muscles, which laid a solid foundation for future equipment training. Come on!