Suitable for/kloc-muscle exercise methods for teenagers over 0/5 years old;

Exercise chest muscles: upward inclined push-ups, ordinary push-ups, narrow push-ups and lever push-ups.

Actions to exercise abdominal muscles: sit-ups, supine leg lifts, and reverse belly rolls.

Back exercises: pull-ups, narrow pull-ups.

Exercise leg movements: squat, narrow squat, squat.

Shoulder exercises: crow style, standing against the wall, standing upside down against the wall; Or the bucket can be lifted horizontally, with 3 groups for each action, each group 10.

Triceps brachii exercise: push-up series and handstand series.

The action of exercising biceps brachii: pull-ups series.

Leg: Lift the heel with one leg.

Exercise area every day: Exercise chest muscles, triceps brachii and abdominal muscles on the first day, legs, biceps brachii and back on the second day, and shoulders and calves on the third day. And then loop.

Exercise: It is enough to exercise two movements every day (such as doing push-ups and sit-ups on the first day). Each movement exercises 4 groups, each group does about 8 to 12, and each group rests 1 minute. Lift heels with one leg, and do 4 groups without rest on each leg.

Action difficulty upgrade principle:

Chest: If you can do push-ups above 15, you can do ordinary push-ups, if you can do narrow push-ups of 15, you can do partial push-ups, and so on. Abdominal, leg and back movements are upgraded in the same way as chest movements.

Shoulder: Stand against the wall for 2 minutes, and crow 1 minute.