1, Warm-up before exercise: Play some music, twist casually, mainly exercise your hands and feet, leg press, leg press, be careful not to disturb the people;

2, push-ups: do three groups, 15-20/ group;

3, sit-ups: 50-60, can also be divided into three groups;

Step 4 practice shoulder muscles

4- 1, sit and push the barbell

Method: Sit in a small chair, grab the barbell with both hands (the distance between the hands is as wide as possible), drag it to the chest, lift it up and forward, and then slowly lower it to the forehead height. After lifting, repeat 15 times/group, three groups of weight 10kg, then change the weight to 15kg and lift again.

4-2. Stand and raise dumbbells with both arms.

Methods: Stand with your feet shoulder width apart, hold the dumbbells with both hands and naturally put them at your sides. The forearm is slightly bent, and then the arms are lifted from the sides of the body, slightly above the shoulders. The forearm is naturally picked up by the big arm. Repeat, three groups of 45, and then two groups of 20.

5. Abdominal exercises

5- 1 Leg slip: 75, divided into three groups.

Key points: lie flat on your upper body, lift your feet, turn clockwise, and turn your feet from horizontal to 90 degrees.

5-2 sit-ups.

Methods: Lie flat on the bench, put your legs on the chair, put your hands on your sides, lift your upper body hard, and don't lift your waist. Repeat, 45 times, divided into three groups.

It's almost enough for an hour to finish these things. Stick to it every day and increase strength and quantity step by step.