Weight training
Exercise no.. 1 After warming up that's first for full body it will influence your shoulders , triceps, back and your full calf , enjoy the exercise . Hold the rod with both hands perlar to your shoulder. Now put the rod upward . Give jerk to your wrist upward when rod is perlar to your chest. When your fingers are upward put then up to the top. Now put your arms downwards and with same jerk of wrist come back into the normal poacher. With a bent reapeat same actions in sets. Do repeatation 10 ,15, 20 ,or 25 as you can, wit in 3 sets.