Exercise 30 minutes after getting up in the morning.

Push-ups 3 group

20 people in each group

(exercise chest muscles)

Sit-ups 2 groups

30 in each group (movements must be standard) (abdominal muscles)

Two groups from both ends of the V-shape

Each group 10 (abdominal muscle training)

Then jog for 30 minutes, rest for 5 minutes, and leg press for 30 minutes.

Jump rope 300-500 times

Group 3. If possible, you can do three groups of pull-ups, each group 10 times.

Pull-ups are a good exercise method for biceps brachii, deltoid, pectoralis major and dorsal muscles on the arm, and the effect is obvious, but you must stick to it.

Take a 2-minute break between groups and a 5-minute break between events.

Note: (Muscles are not practiced every day, and there must be a process of absorption. Generally, muscles can rest for 24 hours, and they don't need to practice every day. They can practice 3 or 4 times a week, and the effect is very good. )

The answer is brief and to the point. I hope it can help you get rid of your confusion. If you have any fitness questions, you can ask our coach to answer them.