Bow grip support
From 100, 50 will be added after 10, 200 will be added after 20 days, and so on. Start to add weight after adding 300, add a 20KG iron block to your body, add 30KG iron block after 400, and add 50KG iron block after 500, that is to say, from the initial weightlessness 100 to the end.
stay up late
As above, from 100, increase by 50 every 10 day until 500, where 100 is lower abdominal exercise and 100 is both ends.
Dumbbell arm bending
20KG start, pyramid combination,
The key is to stick to it every day. Now I practice 1000 times a day for about 50 minutes a day. Very meaningful. I remember a business trip and didn't do a day. When I came home on the third day, I forced myself to make up for the first two days, and I couldn't miss any of them. From the beginning, I took a notebook and recorded the time of each group. You will find that you will become strong!
By the way, I can remind you that it may be boring in the process of doing it. My practice is to play hot-blooded movies such as "First Blood" in front of my laptop, which is very motivating!
I can only do 20 at the beginning of the first day, especially after 2 or 3 days, I really want to give up, but I still grit my teeth when I look at the sweat on the number of times I recorded. Now if you exceed 1000 times a day, you won't feel anything. You don't know how a man feels covered in blood after exercise. It's cool! You even think that you will have a special spirit and endless strength!
Come on, brother! I will always insist, I hope you can, too!