Lower limbs: running and squatting.
Waist and abdomen: sit-ups and stand up.
Push-ups: mainly exercise the strength and muscles of chest muscles, shoulders and arms. Pull-ups: There are two situations. Palm forward mainly exercises back muscles, arms and shoulders; Palm backward mainly exercises biceps brachii. Sit-ups exercise abdominal muscles. Parallel bars arm flexion and extension: put your hands on the parallel bars, then bend your arms slowly, and then support your body hard until your shoulders are slightly lower than your elbow joints, so that your arms are straight.
The above actions 8- 12 are a group, and 3-5 groups are done at a time. Do it 3-4 times a week or every other day. You can adjust the number of times and groups of the above actions according to your current strength level. For example, pull-ups are difficult, so you can do less first, and then slowly increase the number of times and groups. When the number of times and groups of all actions increases a lot and takes too much time, you can add heavy objects to your body instead of increasing the number of times and groups.