If you don't combine fitness equipment, I think you should have the following points: 1, push-ups, exercise pectoralis major and triceps brachii, a rest group sit-ups for 3-5 groups every day 15-25 yuan for 2.30 seconds, exercise abdominal muscles and exercise every day 15-20. Deltoid exercise is a routine every other day, with 3-5 groups15-25 for 30 seconds each time. The other group insisted on long-distance running, practiced muscles the next day and took a day off on Sunday.