Exercise chest muscles: upward inclined push-ups, ordinary push-ups, narrow push-ups, lever push-ups and one-handed push-ups.
Actions to exercise abdominal muscles: sit-ups, supine leg lifts, double-headed leg lifts and suspended leg lifts.
Back exercises: pull-ups, narrow pull-ups, pull-ups, one-handed pull-ups.
Leg exercises: squat, narrow squat, heavy squat, one-legged squat.
Shoulder exercises: crow style, stand against the wall, stand upside down against the wall, stand upside down.
Triceps brachii exercise: push-up series and handstand series.
The action of exercising biceps brachii: pull-ups series.
Leg: Lift the heel with one leg.
Exercise area every day: Exercise chest muscles, triceps brachii and abdominal muscles on the first day, legs, biceps brachii and back on the second day, and shoulders and calves on the third day. And then loop.
Exercise: It is enough to exercise two movements every day (such as doing push-ups and sit-ups on the first day). Each movement exercises 4 groups, each group does about 8 to 12, and each group rests 1 minute. Lift heels with one leg, and do 4 groups without rest on each leg.
Action difficulty upgrade principle:
Chest: If you can do more than 65,438+05 push-ups, you can do ordinary push-ups. If you can do 65,438+05 narrow push-ups, you can do lever push-ups until you can do one-handed push-ups. Abdominal, leg and back movements are upgraded in the same way as chest movements.
Shoulders: crow-style standing against the wall can be completed in 2 minutes, standing against the wall 1 minute standing upside down against the wall, standing against the wall 1 minute half-inverted support. If you can do a semi-handstand above 15, you can do a standard handstand.
If you have a lot of fat, you can jog for more than 40 minutes after you finish your muscles, and run about 3 to 5 times a week.
Please refer to the prisoner's health condition for details.