Recommend your own weight-bearing training, such as push-ups, sit-ups, leapfrog, etc. Plus stretching exercises, such as leg press, lower back and so on. Comprehensive quality also needs aerobic training, such as running and skipping rope. Make sure to practice for 30 minutes every day, 3~4 days a week, and all kinds of exercises are carried out alternately.

If you need advanced promotion, you should follow a fitness theory and carry out systematic training according to your own situation. Recommend Hao Pengfei's minimalist fitness.