It is suggested to practice the basic methods first, as follows: 1. It is suggested that you practice leg lifting 1 min, endurance and thigh muscles in five groups, squat 100 group and leg muscles in four groups every day, 2. Five-legged squats in each group, four groups of core and leg muscles and center of gravity every day, 3. Frog jump 100 meters. 5. There is also the touch height of 100. The next group practiced the jumping ability and tendon of 10 group every day, and the achilles tendon could grow taller. 6. You can do 30 groups of push-ups and 5 groups of pull-ups every day. You can practice 4 groups of pectoral muscles, biceps brachii and triceps brachii and latissimus dorsi every day. 7. You can practice the core and support the abdominal muscles.