You can do sit-ups for the problem that your stomach is full of fat, and do 10 to 15 groups every day, each group 12. Be sure to adjust your breathing slowly when you do it. The upper arm can do 10 to 15 groups of pull-ups every day, 8 to 10 in each group or do push-ups (15 to 20 groups, 5 to 10 in each group). Lower limb strength training, you can do squats, ranging from 10 to 15 groups, each group 15. You can also do leapfrog, from 10 group to 15 group every day, each group 10.

The interval between the above groups depends on their own situation, generally 30 seconds to 1 minute. Individual difficult movements can make the interval time longer. Pay attention to adjust your breathing rhythm, eat more beef and protein food, and don't eat too much. Just eat at 7: 00 to 8: 00.

The center is a physically exhausting position. If you want to improve quickly, it is recommended to run two to three kilometers to warm up before each exercise. If you exercise in the above way for two months, you will see obvious results. The above methods are the standard for sports students to exercise. If you think the strength is too high, you can lower it slightly. Of course, it is best to find someone to practice physical confrontation, shoot after confrontation and practice free throws.

I hope my answer can help you.