The first step, warm-up exercise: move all joints of the limbs, keep the spine straight, lean forward, and swing the arms straight and strong to the back and above.
The second step, walk: swing your arms significantly and walk forward forcefully for 50 meters.
The third step, run: run in small steps, while both fists on the shoulders, arms bent elbows in front of the rotation; fast run and jump 25-50 meters, repeat 4-6 times, a little rest after each time.
Fourth step, stretching: arms up, then stretch in all directions, while standing on your heels, repeat 6 to 8 times, with a short rest in between.
Step 5, bar exercise: hang (20 seconds / time, do 3 times), while the body turns to the right and left, feet together; body swing forward and backward; swing clockwise or counterclockwise.
Step 6, jumping pull-ups: squat down, keep your spine straight, jump upward, grab the bar and use the inertia of the jump to do pull-ups (the height of the bar and the grip distance of your hands vary from person to person). Repeat at least 6~8 times each time.
Step 7, jump: jump upward, gradually increasing in height, or reach a set height; jump downward from a slightly higher place; squat and jump up. Do 30 to 60 jumps in different positions, with both feet stomping hard on the ground. You can choose to practice, but at the beginning, you should do the required number, and gradually increase the amount of exercise.
Each section of the exercise should be done after a short break, so that smooth breathing, limbs relaxed. No less than three times a week, each time 35 to 45 minutes of practice.