The first thing you should do is warm-up, running, leg press and other exercises that can make your body move.

Warm up slowly and stretch your hands and feet slowly.

dumbbell

Practice biceps and triceps.

In groups of ten, in groups of four.

When you do it, raise your hand slowly and put it down.

If you are tired, you can have a proper rest and try to finish a group in a short time.

Until you finish four groups.

sit-up

A place to exercise the abdomen, etc.

Abdominal exercises, 30 in each group, a total of 5 groups.

It will be easier and easier to practice slowly, and you can increase the number of times when you are relaxed.

The difficulty is slowly increasing.

push-up

Practice chest muscles, waist, abdomen and arm strength.

Don't set yourself too much at first, but gradually increase it.

For example, make 10 pieces a day, and then add 10 pieces a week later, according to your acceptable range.

Stick to it and you will see the effect.

Pay attention to safety, don't be too busy practicing muscles.

Key points of practice

It should be noted that nothing can be done in one step.

Be prepared to stick to it, and don't rush for success.

The exercise of practicing muscles is originally the muscles accumulated through daily practice.

It is dangerous to practice at home by yourself.

Therefore, everyone must take health as the first choice when practicing.