1. Put your hands or fists on the ground and practice doing push-ups. Do it 30 times a day, and the effect is obvious after one month.

2. Do pull-ups. At first, you can make 5~ 10 pieces a day, and gradually increase the number until at least 20 pieces a day are appropriate.

If you can insist on both, you can definitely bring down a group of people in a month. Wish you success! !