Load-bearing squat

Do squats with a weight of 25 kg, 25 in each group and 4 groups for 3 weeks.

limp

Find a place with the same steps, just a little higher, stand on tiptoe with your heels suspended, and do the action of tiptoeing to the highest point and then putting it down. Do it 30 times in each group, and do it in 3 groups for one month.

No matter how good the method is, persistence is king. If you can't stick to it, think about your attitude towards flying in the future and the envy and hatred of others. I can't waste my life today. Come on! You can do it! (for adoption)