Lift the weight control lever to shoulder height, and then push it up. Put it down slowly and repeat this action. Do three groups at a time, and rest for one minute between each group.

Left: A quick and simple cycle training method, repeat the following exercises:

A. Squat down, with the right leg in front and the left leg behind, and jump up; Squat down again, with your left leg in front and your right leg behind. Repeat this action, and then turn your legs upside down for training.

B. Lie down with your legs straight and your hands crossed. Lift one leg and pull the trunk upward so that the other arm touches the knee of the extended leg. Repeat this action in another direction.

C. Kneel down and lay your knees, elbows and forearms flat on the ground. Relax your right ankle and wrap your left ankle around your right ankle. Keep your back straight, slowly lift your left leg and repeat the other leg.

D Kneel down with knees, elbows and forearms flat on the ground. Back straight, left leg kicked out, completely straight. Repeat the other leg.

E. Push-ups: Keep your back straight, palms down and shoulder width; Bend your elbow until your chin touches the ground, then straighten your arm, but don't lock your elbow.

F put your hands on your hips, bend your knees, squat down, and then stand up straight; The back is completely straight. Repeat ten times.