Every night: 1) Do 200 sit-ups one hour after meals and divide them into three groups, with a rest of 2-3 minutes between groups;

2) Do another 50 pull-ups, divide them into four groups, and rest between groups for 2-3 minutes;

Every morning: 1) Do 200 push-ups before meals and divide them into three groups, with a rest of 2-3 minutes between groups;

2) Raise the dumbbell with both hands and jump vertically with toes for 200 times, or divide it into three groups, and rest between groups for 2~3 minutes;

The weight of dumbbell exceeds 10Kg. I'm using 25kg now. I don't have to jump too high, but I have to jump fast.

This practice has been effective for half a year. These movements require a lot of strength to do, and they are very physical, and can also be used to lose weight. My weight is 1.6 meters, from 73kg to 58kg now, and I have developed obvious pectoralis major, abdominal muscle, deltoid muscle, biceps brachii, quadriceps femoris and gastrocnemius muscle.

Hang in there! Every day! And the diet should be low in sugar, fat and protein, that is, eat more lean meat, beef, fish and eggs to provide raw materials for muscle growth.