1, running for 2000-5000m every day can greatly improve the tolerance of cardiopulmonary function. At the same time, you can exercise the muscles of the whole body, which is the basis for quickly practicing bodybuilding muscles. 2. Standing long jump Standing long jump Do 3 groups in the morning, middle and evening. Doing 25-50 in each group is the fastest way to train leg muscles and lengthen the whole body muscle lines. 3, push-ups Push-ups are suitable for friends who have a certain strength foundation. Try to keep your body straight every time you do it. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group. It is a good way to exercise arm muscles and strength. 4, sit-ups Sit-ups are one of the common ways to practice abdominal muscles, and do not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time. 5, dumbbell friends who want to exercise biceps brachii can try dumbbells and lift dumbbells through their arms. Strengthen local muscle exercise, do at least 50 at a time. In order to effectively strengthen the shape of muscles. 6, swimming friends who can swim, may wish to try to go to the indoor swimming pool for a few laps every day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.