1. After running on the treadmill for fifteen minutes, start exercising and do anaerobic exercise for forty to fifty minutes.

2. Exercise the shoulder and triceps brachii, and practice side lifting, forward lifting and heavy hammer pressing.

3, exercise the abdomen and back, practice leaning over and paddling with one arm, sitting under a heavy hammer, supine leg lifts and sit-ups.

4. Exercise the chest and biceps brachii, and practice upward oblique push, bench push, alternate bending and sitting posture bending.

5. Exercise your legs, lift your legs and lift weights standing up.