The first is running. It is not difficult for a fitness enthusiast to jog 2000 meters to warm up. It is best to control the heart rate at 90~ 100, which is almost 5~6 kilometers per hour. You can speed up a little after you feel hot.
Then there are push-ups, which is also the most important point. Many people think that there is only one kind of push-ups. In fact, there are many details in push-ups, one of which can make your whole chest muscles fuller, so that the lower chest muscles will not be big, the upper chest muscles will be flat, and the muscles of your arms and back will be exercised accordingly.
Here are five kinds of push-ups. When doing it, there are 3 groups of each type, with a rest interval of 5~ 10 minute between each group, 1 minute between each group and 2 minutes between each type.
The first type: the arms are shoulder width apart.
The second type: the arm is slightly narrower than the shoulder width, the palm is slightly inward, and the legs are close together.
The third type: the arms are slightly wider than the shoulders, the palms are slightly outward, and the legs are close together.
The fourth type: commonly known as chest push-ups, refers to the arms clamped on both sides of the chest.
Fifth: crocodile push-ups, the landlord can watch videos online.
Then there are sit-ups. There are too many kinds. I said the two most effective.
1. Lie down according to the common sit-ups, then lift your calves to keep off the ground, and then do sit-ups in this position, in groups of 20, doing 2 groups, each group resting 1 minute.
2. Lie on your back, keep your upper body still, use the strength of your waist and abdomen to straighten your lower limbs and lift them up. Do 3 groups 15, and each group has a rest 1.5 minutes.
Well, that's the best way for the landlord. I hope it helps.