Push-ups are divided into 20 groups and 4 groups. By changing the support position of hands, you can exercise muscles in different positions. ?

Do 20 sit-ups and+10 sit and lift your legs; Group four. ?

There are 10- 12 weight-bearing squats, 4 groups. ?

8- 12 wide and narrow pull-ups, 4 groups. ?

There are 10- 12 Zhang Liqi, 4 groups, and several springs are determined according to their own strength.

Dumbbell bird, the weight depends on its own strength, 8- 12. quadruplet

Dumbbells can also exercise the muscles of the second and third head, back, shoulders and abdomen, but there are too many movements. Sure, Baidu. . .

2 eggs in the morning and 2 eggs after practice. . ?

It is recommended to practice 1-2 every day, and you can combine it yourself. ?

The picture shows the effect of my 54kg training for less than 3 months last year.