2. Warm up with aerobic exercise before each workout 10- 15 minutes. Knee-able sports, such as jogging (combined with slope), cycling and swimming, are best.
Stretch for 5 minutes.
4. Four groups of sit-ups, more than 30 in each group, until exhausted.
5. Train 4-5 movements and 4 groups of affordable chest and upper limb strength, each group 15 movements.
6. Train the chest, back and thigh muscles for one week.
stretching
8. Do aerobic exercise for more than 40 minutes, and exercise that the knees can bear, such as jogging (combined with slope), cycling and swimming, is best.