Push-ups 8 times× 3 group are gradually added to 15 ~ 20 times× 3 group, and then only the times are added, not the times.

Shoulder strengthening

Hold a heavy object with both hands (10 kg book without dumbbells ...) Keep your shoulders as close to your ears as possible, tighten them for 2 seconds, and then slowly put them down. This action stimulates the development of trapezius muscle very well, of course, the weight of the load must be large to be effective.

Abdominal strengthening

Lie flat on the bed, put your hands on the roots of your thighs, put your chin against your chest, and slide your hands to your knees. After reaching the knee, hold for 2 seconds, and then slowly recover. This action is called thigh hand sliding, which has a good exercise effect on upper abdominal muscles. Do 3 groups at a time, 8 in each group.

Lie flat on the bed, put your hands around the back of your head, lift your left knee and reach it with your right elbow, then slowly put it down and reach it with your right elbow. This action is very obvious to the stimulation of rectus abdominis, and of course it is also very tired. At first, you can do it five times by three groups, and then gradually increase the number with strength.

Lie flat on the bed, put your hands on your head, put your legs together, slowly lift your legs at 45 degrees to the horizontal, and then slowly put them down. This kind of exercise has a good stimulating effect on the lower abdominal muscles, and it is said that it can enhance sexual ability. -! I don't know if it's true or not. It's easy to shoot on the spot if you practice too hard. ...

Leg and hip exercises

Apply a little force, stretch your hands forward, slowly squat down to a sitting position and hold for a few seconds. Don't do this too fast, you can exercise your leg and hip muscles.

forward lunge

One leg is in front, the other leg is in the back, the center of gravity moves down, and the muscles in front of the legs can be exercised by exerting force with the front legs.

I often exercise like this, and now I'm in the gym. After all, my own practice has limited effect, but these movements definitely help to enhance my strength.