1, run at least 5 kilometers in the morning. Variable speed operation. Run faster. Practice endurance, speed and explosiveness.

2, sit-ups and abdominal muscles, a group of 60, do 4 groups. Boxing push-ups can practice two heads. Three heads. Each group has 30 chest muscles. Do four groups.

3. Squat, leapfrog, duck step. Do a weight-bearing squat if you can. Exercise thigh and calf muscles

4. leg press improved its flexibility.