Exercise 30 minutes after getting up in the morning.

Push-ups in 3 groups, 20 in each group (chest exercises)

Two groups of sit-ups, 30 in each group (the movements must be standard) (abdominal muscle training). Starting from both ends of the V, each group 10 (abdominal muscle training).

Then jog for 30 minutes, rest for 5 minutes, and leg press for 30 minutes.

Jump rope 300-500 times, divided into 3 groups. If possible, you can do three groups of pull-ups, each group 10 times.

Pull-ups are a good exercise method for biceps brachii, deltoid, pectoralis major and dorsal muscles on the arm, and the effect is obvious, but you must stick to it.

Take a 2-minute break between groups and a 5-minute break between events.

Note: (Muscles are not practiced every day, and there must be a process of absorption. Generally, muscles can rest for 24 hours, and they don't need to practice every day. They can practice 3 or 4 times a week, and the effect is very good. )

The answer is brief and to the point. I hope it can help you get rid of your confusion. If you have any fitness questions, you can ask our coach to answer them.