On the first day, parallel bars do 2-4 groups. Each group tries its best to do it, with a break of 2 minutes between groups, then 4-6 groups of push-ups, each group tries its best to do it, with a break of 2 minutes between groups, and then 4-6 groups of arm exercisers, each group 10- 15 times.

The next day, the horizontal bar, pull-ups, do 2-6 groups, each group tries to do it, rest for 2 minutes, squat for 4 groups, each group is 20-30, with a constant speed and no explosive force, rest for 2 minutes, do 4-6 groups of tensioners, and rest for 2 minutes between each group 10- 15.

After exercise, now add milk, fruit and oatmeal. Exercise for 30 minutes before dinner!