Just like when I was in the army.

Run 5 kilometers every morning, rain or shine.

The best physical training is from 4 pm to 6 pm.

All you have to do is 1 100 push-ups, 200 sit-ups and 50 pull-ups. Flexion and extension of 50 horizontal bar arm

30 kg dumbbell chest expansion 50 times

Barbell squat 160 kg 30 times. Squat 3 zu

Then jump the barbell!

All the above training should be run first. Or I'm afraid you won't get up.

A good set of training. Come back to do barbell squats after running 100 meters. Then do 30 push-ups. Run at 1 m. Then the duck backs off. When running, raise your legs.

Don't expect to train like an army. Because you don't have that much time.

If you have a bench press. Doing barbell bench press is very effective. And go to the supermarket to buy that kind of arm strength device and do it every day.

Always sandbag until you can sandbag for 30 seconds at a time. You're okay.

My friend downstairs is right. It's about power. Can't worry. Too soon, it will bring you side effects. Stick to everything. Success belongs to persistent people.

There is nothing wrong with doing more pull-ups, because this project is to put your weight on your hands. 1 over 100 kg. By the time you relax, your strength is beyond ordinary people.

Forget it. That's it. Not if you talk too much. Take your time.

Come on! ! !