The first thing you should do is warm-up, running, leg press and other exercises that can make your body move.

Warm up slowly and stretch your hands and feet slowly. sit-up

A place to exercise the abdomen, etc.

Abdominal exercises, 30 in each group, a total of 5 groups.

It will be easier and easier to practice slowly, and you can increase the number of times when you are relaxed.

The difficulty is slowly increasing. push-up

Practice chest muscles, waist, abdomen and arm strength.

Don't set yourself too much at first, but gradually increase it.

For example, make 10 pieces a day, and then add 10 pieces a week later, according to your acceptable range.

Stick to it and you will see the effect.

Pay attention to safety, don't be too busy practicing muscles.

Running: can enhance physical strength, vital capacity and so on. Jogging is recommended, and the venue is generally easier to find.

Sit-ups: abdominal muscles, the effect is not bad. There is no requirement for the site, and there are many patterns, which can produce various effects. Check a lot of video teaching in Baidu.

Because I don't know your level, I can't give specific suggestions on the training plan. However, I suggest that you practice in multiple groups, the effect is better than once, and it should be regular, for example, once a day or once every two days, depending on the actual situation, and finally stick to one sentence. To practice regularly and systematically, the key is to persist.

There are the following simple methods.

Push-ups: It is convenient and effective to practice chest muscles, and there is no requirement for venue equipment.