Monday: Leg+Shoulder

4 groups of sumo squats * 16 times? Alternate lunges for 4 groups * 12 times

Four groups of single-leg brace hard pull * 12 times/side? Self-weight half squat 4 groups *20 times

Standing posture push shoulder 4 groups * 16 times? Lift 4 groups before standing * 16 times.

Wednesday: Upper limbs+arms?

Kneeling push-ups in 4 groups * 10 times? Dumbbell bend over and row for 4 groups * 16 times.

Standing posture, double-headed bending, 4 groups * 16 times? Elastic belt neck high pull 4 groups *20 times.

Y stretching 4 groups *20 times? 4 groups * 16 times, the arm is flexed and stretched.

Friday: the core

Abdominal roll 3 groups *20 times V-shaped abdomen 3 groups *20 times

Three groups alternately supported the side knee lift * three groups of 20 reverse abdominal rolls * 16 times.

Static V-shaped support 3 groups *30 seconds plane support 3 groups *30 seconds