Push-ups 8 times× 3 group gradually increased to 15 ~ 20 times× 3 group, and then only added times without adding times.

Shoulder strengthening.

Hold a heavy object with both hands, keep your shoulders as close to your ears as possible, tighten them for 2 seconds, and then slowly put them down. This action stimulates the development of trapezius muscle very well, of course, the weight of the load must be large to be effective.

2. Abdominal strengthening.

Lie flat on the bed, put your hands on the roots of your thighs, put your chin against your chest, and slide your hands to your knees. After reaching the knee, hold for 2 seconds, and then slowly recover. This action is called thigh hand sliding, which has a good exercise effect on upper abdominal muscles. Do 3 groups at a time, 8 in each group.

Lie flat on the bed, put your hands around the back of your head, lift your left knee and reach it with your right elbow, then slowly put it down and reach it with your right elbow. This action is very obvious to the stimulation of rectus abdominis, and of course it is also very tired. At first, you can do it five times by three groups, and then gradually increase the number with strength.

Lie flat on the bed, put your hands on your head, put your legs together, slowly lift your legs at 45 degrees to the horizontal, and then slowly put them down. This exercise method has a good stimulating effect on the lower abdominal muscles.

3, leg and hip exercises.

Push slightly, stretch your hands forward, slowly squat down to a sitting position, and keep lifting for a few seconds. Don't do this too fast, you can exercise your leg and hip muscles.