More suitable for novices

Suggest doing it at night

Jump rope 500 times (or jog for 30 minutes) and rest for 5 minutes after jumping.

Make a wide grip in front of the neck and pull it up.

Do 3-5 groups

8- 12 1 group

The rest between groups is 1-3 minutes.

Relax for five minutes.

Tilt the barbell upward and bench press.

5 groups, one group 12 (it can be changed to 20 later), the quality is customized according to individuals, and the rest between groups is 1-3 minutes.

Pay attention to consistency in action.

Relax for five minutes.

Then sit still, arms bent and chest clamped.

5 groups, one group 12 (it can be changed to 20 later), the quality is customized according to individuals, and the rest between groups is 1-3 minutes.

Balance your strength with your hands (don't practice your chest muscles)

If you can't do that heavy, you can rely on the strength of your left hand.

Then rest for 5- 10 minutes.

Start making X (a video, Baidu has eaten too much recently, you can watch it online or download it. Open the potato search abdominal ripper X, open this video, there is a download in the lower right corner, and you can download it by installing the downloader.

Then drink salt water and rest for half an hour. Take a bath, son.

You can buy Amway whey protein if you can, so as not to advertise.

Welcome to ask questions

If the answer is selected as the recommended answer, please ask questions in the comments and I will answer you.

If you think the amount of training is too small, please ask questions.