This is the fitness schedule for newcomers. According to individual ability, each group can do the following actions 15-20, or each group can rest for one minute after exhaustion.

Day 1: Chest exercises

Bench press, do four groups with heavy weight, each group is 8- 12 times, and judge whether the weight is appropriate according to personal factors. 2. Are you going? Inclined push, four groups or parallel bars arm flexion and extension, four groups. 3. Sleeping birds, four groups or breasted birds, four groups.

The next day: practice your back

1. Back neck pull-ups, four groups or front neck pull-ups, four groups.

2. Rowing in a standing position, loading, four groups or hard pulling, four groups.

3. Pull your chest forward, four groups or shrug your shoulders, four groups.

Day 3: Exercise your legs.

1. Squat, four groups.

2. Prone leg bending, four groups.

3. Stand up, four groups.

Day 4: Practice the triceps brachii.

1. Narrow bench press four groups.

2. Stand with elbows down, four groups or supine arms flexion and extension, four groups.

3. Prone arm flexion and extension, four groups.

Day 5: Practice biceps brachii

1. Vertical arm bending, four groups.

2. One arm bending in front, two groups or one arm bending in back, two groups.

3. Cuckoo, two groups.

Day 6: Shoulder Training

1. Anterior cervical compression, four groups.

2. Neck and back push, four groups.

3. Standing birds, four groups.

4. Birds stand down, four groups.

Day 7: Reduce fat

1. Sit-ups, six groups.

2. supine leg lifts, six groups.

3. Jog for half an hour.