1, push-ups. Push-ups can exercise upper body muscles, improve low back pain, improve upper body strength and help you improve your posture. Keep your body straight during push-up training. If you can't finish multiple push-ups continuously, you can reduce the training difficulty. Start with kneeling push-ups or upward inclined push-ups, and do 5 groups each time, each group 15-20 times.

2, squat with weight. This action can strengthen gluteal muscles, increase leg muscle content, inhibit fat accumulation, effectively improve the problem of flat buttocks, improve the body's basic metabolic value, and let you consume more calories unconsciously. Doing more squats can also effectively promote testicles, improve the speed of muscle synthesis, help you resist the aging speed, keep your legs strong, improve the stability of lower limbs, and have a stable source of power. Squat training can start with dumbbell squat, straighten your back and tighten your core muscles. Don't buckle your knees when squatting, slow down and keep your body balanced, so as to achieve the training effect. Do 5 groups at a time, each group 15 times. When you are familiar with the movements, you can change from squat to squat jump, which can effectively improve the explosive power of your body.

3. Climb the mountain. This action can exercise abdominal muscles, especially strengthen the lower abdominal muscles, improve the sense of balance of the body and help you shape beautiful abdominal lines. Hold the action for 30 seconds and repeat 4 groups.

4, elbow straight arm plate support. This action can improve the core muscles, shape the invisible armor of the abdomen, improve your sports ability, reduce the chance of injury, correct the problem of spinal deformation, shape a good-looking posture and enhance your temperament. When training, avoid hunchback and pouting, but keep your body in a straight line and alternate elbow and straight arm training. Hold the action for 30 seconds and repeat 4 groups.