After running 1000-3000M in the morning, walk down and then pull down the hamstring. You can find equipment to do pull-ups in the afternoon 10-20. 20 push-ups on the first night (10+ 10). Squat down and stand up for 30( 10+). 20+(3-40 kg) one arm with abdomen toes, legs straight together, and raised 20 degrees upward (the height can be freely guaranteed, so that you can give your hands to both sides). Do not drink milk before going to bed to master this need by yourself 1 minute.