1, running 10 kilometers a day, special forces need to have good physical strength and endurance, so running 10 kilometers a day is enough.

2, 50 pull-ups every day, pull-ups can better exercise the biceps brachii and triceps brachii of the special forces.

3, 200 push-ups a day, push-ups can effectively exercise the whole body muscles, so push-ups must not be less.

4. Perform 100 abdominal chakras every day. Standing posture is not kneeling posture. This is necessary. Special forces should also have their own strong abdominal muscles.

5. Special forces should practice dumbbells every day. Dumbbells can exercise arm strength well and enhance arm strength.

6. Special forces should practice arm sticks every day, which is a good way to exercise, so exercise this.