Full squat, stretching, bending, heel lifting (weight) 10 times *3 groups.

Rod elevator, bending elevator and inclined plate elevator 12*3

Lift, lift leg (bend), lean back, lift leg (straighten)

2. Chest, three heads and abdomen

Flat push, upward tilt, parallel bars arm flexion and extension *3

Prone arm flexion and extension, supination and supination *3

Lift, lift leg (bend), lean back, lift leg (straighten)

3. Shoulder, back and abdomen

Shoulder Push, Front Flat Lift, Flexion Flat Lift *3

Pull-ups (front and rear pull-ups), hard pull and rowing *3

Lift, lift leg (bend), lean back, lift leg (straighten)