At the beginning, you can do some warm-up exercises, such as 20 "turn before side lift, 40" jump before and after cross, 8 turns after lunge, 30 "jump intermittently, bend over YW 12 times, lift your knees 20 times, hook your legs 30" push-ups against the wall for 20 seconds, squat on the left side 10 seconds, and squat on the right side for 65,430 seconds. ? Represents seconds, and the action plays a warm-up role to prevent muscle strain.
Then you can start some corresponding exercises. For example, the abdomen can adopt basic auxiliary abdominal roll, anti-leg flexion, simple Russian rotation, left knee flexion support, right knee flexion support, abdominal stretching and so on.
The chest can be combined with basic kneeling push-ups, upward inclined push-ups and ordinary push-ups.
Back training can adopt basic scapular extension, simplified supporting lunge, squatting and lifting arms, cat stretching and so on.
The training of vest line can adopt basic one-leg bending at both ends, knee bending and abdomen rolling, Sicilian abdomen rolling, backward pedaling, flat plate support, abdominal stretching, leg bending at both ends, supine leg lifting and so on.
Leg training can adopt the following basic methods: left knee lifting, left front leg lifting, left leg lifting, left kicking, left leg tilting at both ends, right leg tilting at both ends, one leg bending at both ends, and right knee lifting. I may not be familiar with it at first, and I can't meet the standard, but as long as I exercise according to my physical condition, after a while, my physical function will naturally increase my exercise.
While the iron is hot, you need to be hard. In short, everything should be realistic. According to the objective reality and your physical condition, explore a fitness plan that suits you. Others plan the most for reference only. You are your own master.