In fact, you don't need a coach to train your muscles reasonably. As long as the method is proper, you can fully exercise all the physical elements under your own physical conditions. Here are some exercises you can do at home. Novices need to exercise step by step. Five movements about abdominal muscle exercise: 1. Sicilian abdominal roll 16 times and then start the next action at an interval of about 8 seconds. The interval is adjusted according to your physical condition. 2.v-shaped support turns 12 times, with an interval of 8 seconds. 3. Lift the supporting side knee 16 times, with an interval of 8 seconds. 4. Lie on your back and lift your legs alternately. Stretch the abdomen for 20 seconds, then rest for 20 seconds before the next cycle.

There are six exercises about chest muscles: 1. Kneeling posture, release push-ups 16 times, rest for 0 seconds, 2. Push-ups 12 times, rest for 60 seconds, 3. Release push-ups 10 times and rest for 60 seconds, 4. Push-ups 8 times, rest for 60 seconds; Then stretch the left and right abdomen for 20 seconds.

There are 7 trainings about buttocks: 1. Squat 16 times, rest for 30 seconds, 2. Kneel on the left and kick 16 times, rest 10 seconds, 3. Kneel and kick on the right 16 breaks 10 seconds. 4. Kneel on the left and lift your knees 16 breaks 10 seconds, 5. Kneel on the right side and lift your knees 16 breaks 10 seconds, 6. Lie on your left side and lift your legs 20 times, rest 10 seconds, 7. Lie on your right side and lift your legs 20 times.

Six exercises about shoulders: 1. Stretch the left shoulder 2. Shoulder flexion and extension 3. Standing barbell push 4. Standing shoulder and toe stretching 5. Shoulder stretch 6. Shoulders lie on your back and circle down.

Finally, I want to inform you. Training does not happen overnight, nor does it happen overnight. Need long-term persistence. The method is here, what we need more is our perseverance, otherwise the best method will be futile.