I suggest you: First, get up early in the morning and do morning exercises (time depends on your working hours). Running should be based on sweating. After sweating, there are 5- 10 horizontal bar and 8- 15 parallel bars. A group (2 groups) of push-ups 20 and a group (2 groups) of sit-ups 20.

Second, two hours before going to bed at night, physical training (the time is arranged by yourself), warm-up running (sweating), then a group of 30 push-ups (two groups), a group of 30 sit-ups (two groups) and 30 squats!

Third, the data in the above two points are increased according to your daily exercise, provided that you surpassed yourself yesterday (30 yesterday, at least 32-35 today). Keep the above three points 15-30 days, and the effect is absolutely obvious. Persistence is a friend of the king. It is impossible for a man to have extraordinary physical strength and perfect muscle lines without sweating! Come on! ! !