The training program (PRO) starts at 6: 30am (ligament stretching) 1. The morning run starts at 2600㎡. The lateral leg pressure starts from 1. 1 40 minutes after group 3. Press the instep for 2 groups for 20m4. Press buttocks 1 group for 20min. In the afternoon, stretch V-arm group 4 10① (strength training). Pass through 1. Press the bench for 5 groups+1 group, with 8 times in each group. Bend 4 groups, each group. Each group has 15 ↑ 4. Leg stretching 4 groups, each group has 10 ↑ 5. Barbell bending and back pass 6 groups, 8 strokes ↑ 6. 4 groups of barbells, 8 strokes ↑ ② (resumption of training), 1. Four groups of bench press, each group has 8 down ↓ 2. ↓ indicates that the weight is reduced to the maximum of 80%. → indicates that the number of groups is unchanged, and ① and ② are the same.