The first question is definitely that muscle training is the most effective in autumn and winter. You should have heard of athletes' winter training, which not only stores physical strength, but also increases strength ~

The second problem is to practice the upper arm and abdominal muscles. The upper arm is divided into biceps and triceps. Since you are not going to practice with dumbbells or gyms, use the following methods:

Flat push-ups: in the middle of the pectoral muscles, increase the circumference of the pectoral muscles.

Push-ups: practice the upper edge of the chest.

Flexion and extension of parallel bars: practice the lower chest and reduce the fat near the nipple.

These three actions will have a great effect on the three heads! It has a certain effect on abdominal muscles.

Forehand pull-ups, back muscles and biceps ~

Backhand pull-ups, biceps ~

Doing pull-ups will also stimulate abdominal muscles, and you need to rely on your waist and abdomen to maintain your balance. Remember not to swing, pull up and try to reach the horizontal bar with your chest ~

Finally, the abdominal muscles, since you often play football, your physical strength should be good. Sit-ups and leg lifts won't help you much. Tear it up with abdominal muscles. (Online, there are videos) At first, each group can do a little less, and gradually you will be stronger!

Flexibility, with congenital factors, can often be leg press, stretching after exercise, pressing every day for a month, and you can make an action that surprises ordinary people!