Day 1: chest exercise, bench press exercise, 4 groups, 12/ group; Up-tilt bench press exercise, 4 groups, 12/ group; Sitting posture with chest, 4 groups, 12/ group; Aerobic for 30 minutes, such as lifting dumbbells.

The second day: sitting posture pull-down exercise, 4 groups, 12/ group; Sitting rowing, rowing machine 4 groups, 12/ group; Aerobic for 30 minutes.

Day 3: Go hiking, ride a bike, swim and play ball games, and relax.

Day 4: Shoulder exercise, barbell pressing, 4 groups, 12/ group; Sitting dumbbell press, 4 groups, 12/ group; Dumbbell side lift, 4 groups, 12/ group; Aerobic for 30 minutes.

Day 5: Standing posture, bending arms down, 4 groups, 12/ group; Dumbbell flexion and extension, 4 groups, 12/ group, sitting posture bending, 4 groups, 12/ group; Dumbbell bending, 4 groups, 12/ group; Aerobic for 30 minutes.

Day 6: Squat exercise, 4 groups, 12/ group; Inverted pedal exercise, 4 groups, 12/ group; Aerobic for 30 minutes.

Day 7: Go outdoors to climb mountains and relax. The easiest thing is to climb the stairs, or jump rope with your legs in place. These exercises are very simple and effective.

That's great.