1. Running: Persisting in running 2000-5000m every day can greatly improve the endurance of the body's cardiopulmonary function, and at the same time exercise the muscles of the whole body, which is the basis of rapid muscle training.

2. Standing long jump: Doing 3 groups in the morning, middle and evening every day, 25-50 at a time, is the fastest way to train leg muscles and lengthen the whole body muscle lines.

push-up

Push-ups must have a certain strength foundation. Try to keep your body straight every time you do it, especially your legs and waist. Do at least 1 group every day, 20-50 in each group, which is a good way to exercise arm muscles and strength.

sit-up

Sit-ups are one of the common methods to practice abdominal muscles. It is recommended to do more than 30 sit-ups at a time.

5. Dumbbells

You can try dumbbells to exercise biceps brachii. Lifting dumbbells with your arms can strengthen the exercise of local muscles, at least 50 at a time, effectively strengthening the shape of muscles.

6. Swimming, swimming is better than running, faster, and the muscle lines will be longer and more beautiful.