1, running

Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function, and at the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly building bodybuilding muscles.

2. Standing long jump

Standing long jump is divided into three groups: morning, middle and evening, and each group does 25-50, which 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 your legs and waist. Do at least 1 group every day, 20-50 in each group, which is a good way to exercise arm muscles and strength.

Step 4 sit-ups

Sit-ups are one of the common methods to practice abdominal muscles. They don't take up space and are also 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 dumbbells with their arms to strengthen local muscle exercise, at least 50 times 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.