Chest and abdominal muscles

3 to 5 groups of standard push-ups, each group doing 10 to 20, each group resting 1 min. Through the last flight of stairs are: key push-ups, lever push-ups and so on. Focus on push-ups means that one hand should be placed on an object as high as a blue ball, and the other hand should do push-ups normally. The lever push-up assistance is that one hand is placed on the ground and the other hand does push-ups normally. With the improvement of physical strength, I will recover my physical strength by going up a flight of stairs.

If you have abdominal muscles, you can actually practice lying on your back and lifting your legs. Anatomically speaking, supine leg lifting can involve the whole rectus abdominis (6 ~ 8 abdominal muscles). Do 3 to 5 groups, each group will do 10 to 20, and each group will rest 1 minute. The stairs from top to bottom are: hanging legs, that is, hanging on a single pole to lift legs.

The next day:

Back and legs

Pull-ups can exercise the back and biceps brachii. Do 3 to 5 groups, about 10, and rest between each group 1 minute.

Squat is also a squat, and you have to squat to the end. Do 3 to 5 groups, about 10 to 20 people, and rest between each group 1 minute. Gradually cycle until you can do one-legged squats.