It is recommended to practice for about 30 minutes four times a week.

Monday: Run in place 10 minutes.

Push-ups 20 *3 groups Squats 30 *3 groups Sit-ups, Sit-ups and leg lifts 30*2 groups each.

Tuesday: Skipping rope empty-handed 10 minutes.

20 *3 groups of sit-ups with both ends tilted backward (or bent forward by 90 degrees) 20 *3 groups of sit-ups 30*2 groups of leg lifts.

Closed on Wednesday, repeated on Thursday and Friday.

After a period of practice, you can improve your physical fitness and add more. At the same time, we should strengthen our diet and increase protein's intake, such as boiled eggs, lean meat and milk.