There are 20 push-ups, 20 wide push-ups and 20 elbow push-ups from home. After each movement, rest for 8 seconds, then rest for 30 seconds and start crocodile push-ups and climb 30 times. Rest for 30 seconds and start standing dumbbell push-ups. /kloc-After 0/5 times, put down the dumbbell and rest for 8 seconds. Start lifting dumbbells 15 times. Then put down the dumbbell and rest for a minute to prepare for the next round. If you feel tired later, you can appropriately reduce the number of times and increase the rest time. After three rounds, you can practice several groups of side lifts. (The weight of each movement should be effectively adjusted and distributed according to one's own ability. ) The second set of dumbbells bends and stretches alternately on the stool, bends and stretches on the hands and the back arm of the neck when standing, and bends and stretches on the dumbbell arm with one arm. We carry out distribution training according to our own situation, choose the right weight, and the number of times depends on our exhaustion. Each group has a rest of 30 seconds, one round for one minute and four rounds. The third set, parallel bars support, pull-ups in a long distance forward and pull-ups in a reverse direction. The rest time between each group is 15 seconds, and the number of times in each group is subject to exhaustion. The rest time between rounds is 1 minute, and the cycle is six rounds. Three sets of training can be arranged as weekly fixed training, which can be adjusted according to their own situation.