Step 1: Conduct warm-up training. Before formal training, conduct warm-up training, exercise all joints of the body, slowly raise the body temperature and warm up the body. This can reduce the chance of injury and find the state of exercise faster. Warm-up before fitness should choose some dynamic stretching. After fully exercising your body joints, you can do jogging or brisk walking training for 5- 10 minutes.

Step 2: Carry out strength training, and carry out resistance training when your physical fitness is the most abundant, which can make your strength perform better, concentrate on mental training and reduce the chance of injury. People who focus on reducing fat are more likely to arrange resistance training for 30 minutes at a time, and choose fixed equipment or free equipment such as dumbbells and barbells.

We can start with compound movements, such as squat, bench press, hard pull, rowing, lunge and so on. However, people who gain muscle mainly need to train in different muscle groups, or arrange upper limb training for one day and lower limb training for one day. Arrange 5-6 movements for each muscle group to fully stimulate. After training, the target muscle group can be fully rested, thus improving the muscle gain efficiency.

In strength training, we must keep in mind: learn the standard trajectory of movements, slow down the movement speed, feel the stress of the target muscle group, and gradually increase the load-bearing intensity from the low weight level, so as to gradually improve the muscle dimension and go further on the road of fitness.

Step 3: Do aerobic exercise. After strength training, you can arrange aerobic exercise to brush your fat. People who mainly reduce fat punch cards more than 4 times a week, effectively improving activity metabolism and promoting fat decomposition. People who focus on muscle gain can punch in about three times a week to avoid fat accumulation, improve physical endurance and have better expressive force during strength training.

Step four, stretch and relax. Stretching training can relax the body muscles, relieve the problems of muscle congestion and muscle soreness, help muscle repair and improve muscle elasticity. The stretching action after fitness is mainly static stretching, lasting 3-5 minutes each time, especially for the muscle groups after strength training, which must be fully stretched and relaxed.

The fifth step is to add meals. People who pay attention to fitness and muscle building should add meals after training, and use protein to supplement high-quality carbohydrates, such as boiled eggs, whole wheat bread and protein. The calories should be controlled at around 200 calories. People who focus on reducing fat don't need to add meals, just add some water or black coffee.