Two hours. First, half an hour of aerobic training: running or skipping rope (skipping rope 500 times)-increase the amount of exercise in the second week, that is, run faster or jump a few hundred times; Rest for 5 minutes, when you will sweat a lot, your blood will boil and your body will move away.

Push-ups: 4 groups, hands wider than shoulders, the first group 20 times, rest for 2 minutes,

The second group 15 times, with a rest of 2 minutes, and the third group 15 times, with a rest of 2 minutes.

The fourth group had 10 for 5 minutes.

Sit-ups can only be done for 5 minutes, and there are also 4 groups: 1 group for 20 times.

2 groups, 20 times,

20 times in 3 groups,

4 groups, 15 times. . . Don't stick your ass up, try to stick your head and chest to the ground.

Push-ups in the second week: 1 group: 25 times, group 2: 20 times, group 3: 20 times and group 4: 15 times.

Sit-ups, add 5 times as above,

I do it every night after 1 1, and I can exercise in the afternoon and evening.

In a group of 40 times, put your feet on a 40cm stool and do oblique push-ups with your hands slightly open. The first group has 20 times, and four groups are organized according to the planned time, so that the grouping is more than 100 times.

If you can't do 20 the first time, do 10, and do about 40 in a group. The last few in each group must be the same as the first few, and you can't cut corners.

This kind of exercise consumes a lot. You still have the strength to play basketball, but you should play it every day, at most once every two days.