If you don't have time to go to the gym, you can also play a fitness effect in the gym according to local conditions. The following simple full-body exercises can exercise your muscles and enhance muscle endurance. Practice 3 days a week, and you can have a proper rest between each group of movements. Then repeat once or twice every 30 minutes and practice again the next day.

Climb the stairs quickly

1. Stand at the bottom of the stairs, with one foot on the first step, the arm opposite to the foot slightly bent upward, and the other arm slightly bent backward. At this time, you can be ready to rush up. Rotate your feet and arms and run up for 30 seconds as fast as you can.

2. Discontinuous pull-ups

Hang the bar with your hands shoulder-width, bend your arms and pull up, pull your chin over the bar two or three times, rest for 10 second, and continue to do this training until you can't pull it out twice in a row. First, prepare in the traditional push-up posture, with the left arm and left leg stretched as far as possible to do a push-up, and then move the right arm and right leg to return to the original posture. Follow this cycle and do two or three groups in each direction.

3. Run when you touch something.

Put a cone-shaped object or other small thing in a straight line every five steps, and put three, the first one as the starting point of your running. Sprint to the second object, touch the object with the same hand, then quickly return to the starting point, then sprint to the farthest object and then return to the starting point. This is a set of actions. Rest between groups 10 second, repeat five groups.

There are many more here. See for yourself. April 24, 2008