1. In the first week, I mainly practice basic strength, such as waist, abdomen, neck, arms and legs. The effective way is running. This week, I insisted on it more than four times, and gradually, the first time was 30 minutes, the second time was 40, the third time was 45, and the fourth time was 50! You can't stop running. If you can't stand it, you can slow down, but don't slow down all the time. Challenge your limits!

2. After a week of basic practice, I believe that the muscle strength of all joints will increase and the endurance will increase! The second week is accompanied by sit-ups, push-ups and other non-instrument training, at least three times a week, 4-7 groups each time, 30-50 in each group, and it is also increasing! It is essential to have at least two middle and long-distance running trainings. The same as 1!

3. The third week is the 100-meter sprint training, three times a week, three groups each time, 50 meters, 100 meters, 120 meters, 100 meters! Accompany push-ups, sit-ups and other non-instrument training at least 2 times, and the number of groups is the same as 2! Accompany 1-2 groups of strength training, dumbbells and barbells, depending on your situation!

3. In the fourth week of strength training, dumbbells, barbells and other equipment strength training, three times a week, 4-6 groups each time, each group 12- 15, accompanied by at least two middle-distance races.

4. In the second month, take the week as the unit, combine the above contents in each week, and make plans according to your own situation, and the quantity will continue to increase.

5. Pay attention to the combination of anaerobic and aerobic, warm-up before exercise and relaxation after exercise, both of which are essential!

To put it bluntly, exercise is the process of challenging your limits! If you don't grasp this process well, you will get hurt. Grasp it well and you will be strong!

6. Pay attention to the rules of life, at least three meals a day!