I'll tell you a quick way. The explosive force of ten times four is not less than 2000 per day. Do it five times. Put your feet together and put your hands on your head. Everyone should have his butt next to his heel. Help train three people to run back and forth on the tenth floor at least three times a day. . . . In this way, the lower limbs have explosive power and endurance, and one kilometer is also a small dish. After ten days, all doubled. On the 23rd day, they will rest and recover their strength. Pull-ups are the same as above. There is no other good way. Hang the port for an hour and a half every day to practice paddling. After that, they should not exceed 25 cm before and after a small wave stroke, which is considered qualified. You should stick to it! ! ! Run 200 meters before going to bed, do 60 standard push-ups without stopping. Hold on! ! ! You have to gnash your teeth. . You can pass it then. . What I learned from the practice of the special brigade, I must stick to it and pass it all. . . . . .