I am a coach with 8 years of fitness experience. First of all, I tell you that push-ups have a strong stimulating effect on the human chest muscles, upper limbs, shoulders and abdominal muscles, and are definitely a good physical exercise program. Besides, I'm glad to see your attention to sports science. Give you a plan: divide the push-ups into four groups, each with an interval of 15 and each group with an interval of 1 minute. Slow down, slow down, and keep your muscles in a state of tension forever. If you can continue to do it after doing as I ask, please increase each group to 20 times, but don't be sad to increase the number of groups. It is suggested that when doing push-ups, try to put your hands in different positions on both sides of your body, and you will feel different unknown muscles under stress.

Abdominal muscles are the most difficult part of the human body to practice, because every action in daily life involves abdominal muscles, so its anti-fatigue degree is much higher than other parts of the body. It is the most scientific to practice five times a week, because muscle tissue needs more repair after exercise to form.

Let me remind you that it is better to divide the abdominal muscles into three parts: the upper abdomen and the lower abdomen. Divide your plan into four groups with an interval of 60-90 seconds, which is a scientific exercise method.

The main actions are sit-ups, leg bending, sit-ups, kneeling posture, stretcher, abdominal posture, knee bending, leg lifting, leg lifting and so on.

Take a walk or jog for 40 to 60 minutes every day.