My training, let me share with you.

Stretch for minutes and kick sandbags for about 20 minutes to warm up.

You can do push-ups until you are exhausted, not by explosiveness. Then find two chairs with different heights, bend your arms after three heads, and then be exhausted.

On the other day, do the same stretching and warm up for another 20 minutes.

Dumbbells bend your arms and practice two heads. Then dumbbell birds, shoulder exercises. Including side lifting, straight lifting, practicing the front middle bundle of shoulders, and bending down to lift the back bundle.

The small grip is basically useless. Hold it while watching TV and practice your forearm.

Practice abdomen every day. It takes 72 hours for muscles in all positions to recover, except your abdomen. Practice every day.

This kind of aerobic and semi-anaerobic can shape a good figure.

Come on!