You can also practice the "weekly cycle fitness plan" at home

All that needs to be practiced is: 1 back 2 shoulders 3 chest 4 abdomen 5 forearms 6 hamstrings 7 hamstrings 8 thighs 9 calves

1 Dumbbell fly

2. Push the dumbbells upwards and straighten your shoulders with weights on your hands.

3 push-ups, flat dumbbell presses

4. Sit-ups: Lie on your back and raise your legs to reach your toes, that is, lie on your back and fold them in half.

5. Hold the dumbbell and exert force on your wrist

6. Alternate bent arms

7 Single rowing, behind the back press

8. Squat up

The above only uses dumbbells or no equipment

Your tensioner can be used in conjunction with chest and back exercises, chest, back, and shoulder muscle group exercises.

At the beginning, do 6-8 reps in one group and then do 3-4 groups

Later, you can make 4-6 groups of 8-12 pieces

Each set of 8 to 12 times is done as a set. The habit is to rest for a short time after each set, about 30 seconds to 45 seconds.