Key points: the distance between stations is slightly wider than the shoulder. When squatting, jump vertically upwards, and the higher the jump, the better. Squat down when you land. Keep your movements consistent. Hands naturally swing back and forth to help take off.

2, gluteal bridge: gluteal muscles, abdominal muscles.

Key points: inhale and straighten your hips. At the highest point, the left calf and thigh are at 90 degrees. Feel the peak contraction of gluteus maximus. After the pause, inhale, fall, keep your upper back close to the ground, and don't stand on tiptoe with your heels.

3, kneeling push-ups: pectoralis major, deltoid anterior middle bundle, biceps brachii.

Key points: support the ground with both hands, and the distance is slightly wider than the shoulders. Kneel on your knees, tighten your abdomen and lie flat. Push your body off the ground with the strength of your chest and arms.

4, sit-ups: abdominal muscles.

Key points: Bend your knees with your legs, lie flat on the ground, slightly separate your left and right feet, and stride with shoulder width. Your hips, lower back, back, shoulder blades and shoulders are completely on the ground, your arms are bent, your hands are under your head, and your elbows are as straight as possible.

5, abdominal kick: abdominal muscles.

Key points: put your hands on the ground and look forward. The abdominal muscles should continue to exert their strength and the contraction speed should be slowed down as much as possible.

6. Inclined push-ups: biceps brachii and pectoralis major.

Feet together, body in a straight line, then lean forward, arms straight, hands on the chair, shoulder width apart. Bend your elbows and lower yourself until your chest touches the chair. At this time, the angle between the body and the ground is about 450 degrees. Pause for a while, then push yourself back to the starting position.