Jogging at 5.30-6.00 in the morning and push-ups and sit-ups at 4.30-5.00 in the afternoon. The single dose of each group should be doubled once a week. The initial amount should not be too large, so as not to strain the muscles and affect the upper limit of exercise the next day. Sit-ups 20*5 push-ups 60*5 reach this standard, just stick to it. 3. Skipping rope for 20-30 minutes after dinner is helpful for muscle symmetry, so you must do it later.