I hope the professionals will give me a daily muscle exercise schedule in the dormitory 55

Give it to you and I give it to someone else.

I sympathize with you, because I'm like you who got into parkour on my own, and now I'm giving you my beginner workouts.

1. Warm up. Running: 2 laps.

First lap: squat and jump while running, raise your legs high (important, your thighs should be smashed to your chest, you will understand where you will use them in the end), jump up and turn with both feet, jump up and turn on one foot, run sideways, run backwards, and sprint for the last 50 meters.

Second Lap: Repeat.

Warm-up and ligament pulling:

Head: Double-handed pressure on the head to the lowest level.

Indenter with one hand for 10 seconds and hold for 5 seconds.

Shoulders: Expand your chest and put your hands in high fives behind you.

Put your hands wide on the low shoulder and press.

Put your hands narrowly on the high shoulder, press.

Place one hand on the bar and turn your shoulder.

Place one hand on the other deltoid muscle and turn the "other" arm, keeping the arm relaxed.

Ankle: Extremely tortoe-turned, two-legged and one-legged.

Press one foot against the wall, the other foot on the tiptoe, and the wall presser foot.

Legs: Pull the thighs back and pull the quadriceps.

Hold the bar with a high leg lift.

Press with one foot on the bar.

Intervene and bend deep to press, left and right front three directions.

The front lower back pulls the overall ligament of the leg at a time of your own discretion.

The hot rise takes about 30 minutes in total.

2. Upper and lower limb exercises.

Above. All kinds of single parallel bars, but the more fun and effective is to climb the steps, the specific method is: stand on the highest step, squat, support the third to last step with both hands, and then put the feet on the penultimate step, repeat the action until the completion of the entire step, the number of steps is customized.

It's a little more difficult, and the reverse is the same from the bottom to the top of the stairs, but it's the other way around.

Under; Find a step, put the forefoot on it, and do a squat, the slower the better. The benefits are lower limb fine motor control, balance coordination, and high recreation.

My name is "Mad Saint".

This is easy to do, buy a pair of dumbbells and practice every day. That's it, then sit-ups, push-ups and bunny jumps. Wait a minute. It's all very effective, and the best effect is to go to the gym.

Jogging. Do pull-ups. Lift the barbell. Sit-up. Push-up.

This is a personal idea about building abs.

Sleep on the ground, put a stool in front of your feet, then put your feet up, let the knee joint at 90 degrees, then hold your ears with both hands, sit up, try to hit your thighs with your elbows when you get up, put it down is the most important time, the shoulders can't touch the ground at all, about 20 degrees between the shoulders and the ground, just do this, do 4 sets, 20-30 each.

The abs come out quickly, and if you want to last, it is recommended to do so once in the morning and once in the afternoon.

Arm strength is much simpler, buy an arm strength bar, 20kg to 60kg you go to the store to choose, see which one suits you, dozens of dollars, our bedroom two 60.

The waist strength is not easy to train by yourself, and you may also strain, so it is recommended to go to the gym to have a look.

Calf explosiveness is squatting, then add something to the body, hold what you want to add with both hands, you can also put it on the shoulder, you have seen the weightlifter, that's it, and then squat, and you can also train the thighs.

1. Arm flexion (leg loop, push-up 3, sit-ups 4, two-up 5, squat up 6, half-squat jump, 7, calf raises. It's actually quite simple to adapt to local conditions. I wish you success.

Push-ups, don't be too fancy, this one has been around for hundreds of years.