Mainly exercise large muscle groups. With a small amount of local muscle training. Like pull-ups. Mainly the muscles of the back and upper limbs.

For example, Monday, training back muscles. You can practice chest exercises and do some push-ups on Tuesday. 15, and the interval between each group is about 1 minute. Or push the barbell, one group is lighter, and the other group can reach the limit of your ability. Do more groups in the back to reduce the weight. Until I can't. You can exercise your leg muscles on Wednesday. Because the muscles of human body should be balanced. Whole body exercise is better than upper body exercise alone. By analogy, let the muscles have enough rest time after exercise, 24 or 48 hours, and do what you can.

Abdominal muscles are different from other muscles and should be practiced every day. Sit-ups or leg lifts. You can't give this part of the muscle enough time. Otherwise it will be deformed.

Exercise should be in the afternoon. Never do morning exercises. Harmful to health. Exercise before meals. Supplement after exercise. Try not to eat yolk when eating eggs. Too much cholesterol. Mainly egg white. You can eat more egg whites if you can, such as 10 20. Vegetables are still to be eaten.

Treadmill jogging for 5 minutes to warm up, the speed is about 5 or 6. Then jog around 8 or 9 o'clock. Change the speed frequently, such as running 1 1, 12. Adjust back to around 8 or 9. Run for at least 20 minutes, otherwise the exercise effect will not be achieved. You can understand that the real exercise is after 20 minutes.

Eat more high-protein and low-fat meals. Compare fish and tofu. There are also various vegetables rich in vitamins, such as broccoli.

Just to remind you. Pay attention to sports protection.