Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function. At the same time, you can exercise the muscles of the whole body, which is the basis for quickly practicing bodybuilding muscles.

2. Standing long jump

The standing long jump is divided into three groups: early, middle and late. Doing 25-50 in each group is the fastest way to train leg muscles and lengthen the whole body muscle lines.

Step 3 push-ups

Push-ups are suitable for friends who have a certain strength base. Try to keep your body straight every time you do it. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group. It is a good way to exercise arm muscles and strength.

Step 4 sit-ups

Sit-ups are one of the common ways to practice abdominal muscles, which does not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time.

5. Dumbbells

Friends who want to exercise biceps brachii can try dumbbells and lift them through their arms. Strengthen local muscle exercise, do at least 50 at a time. In order to effectively strengthen the shape of muscles.

Step 6 swim

Friends who can swim might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.