I'll be out in about a month. . .

You said you were thin. But I don't know how thin you are. .

Tell you how to exercise your muscles.

First of all. Chest muscles. What does the pectoral muscle need?

Every day 100 push-ups (50 in the morning and 50 in the evening) and 20 single and double cylinders (10 in the morning and evening) are obvious for almost a month.

Second. Abdominal muscles. this

Mainly by practicing supine.

At least 50 a day.

Start at 50, practice every night, and rub your stomach after practice. The next day, 10 was added on the original basis.

The same is true for the third day (on the basis of your two days 10 more).

(Note: Even if you feel tired, you should insist on finishing all the things you should do today, otherwise it will have no effect. )

Third. This is also the most important.

That is running. . Run three kilometers every day.

Whether you run fast or slow. Don't stop even if you are tired. You must keep running for three kilometers. Because, whatever you want to practice. It is based on running. .

Don't stop immediately after running.

You can walk slowly for a while . When you don't feel so short of breath, you just

You can have a rest.

Rest 1 minute or so, that is, before sweating, you do 20 push-ups in one breath. (Of course, do as much as you can. ) This will increase your muscles even more.

I'm a little tired after all this. But you can go home and take a shower. . Sit down and watch TV or something.

You can go to bed in half an hour. .

Sweating.

Forgot.

Before running

Never drink water.

Remember! !