1. The standard forehand horizontal bar pull-ups must reach one group 10. Do 4 groups, and train the triceps brachii of latissimus dorsi for less than 40 seconds in the middle of each group.

2. Standard chest micro-touch push-ups, one group must be able to do 30 push-ups, and each group should pause for no more than 40 seconds to train the pectoralis major waist and abdomen muscles.

3. Dumbbells. You must watch the video. I can't explain these movements. Do you know what arm verticality is? The correct training of biceps brachii is that the big arm is always perpendicular to the ground and the forearm moves up and down between 30~ 120 degrees, so that the muscles will not relax. A group of 20 dumbbells 15KG made 4 groups, and each group stopped for less than 40 seconds to train biceps brachii and forearm muscles.

4. Slowly squat in a group of 50 to do 4 groups, and each group pauses for no more than 40 seconds to train thigh muscles.

These are some suggestions for beginners since I have been working out for 6 years. The fitness effect is also periodic, usually 90 days, that is, 3 months.

However, you must train strictly according to the quality I set. In the first two weeks, you can't reach the training amount I said, but in the third week, you will fully adapt.

When you are eager to increase your load, your fitness will be on the right track. There is no shortcut to practice, but you must stick to it! Come on!