1. Finish the activities. Doing stretching exercise for 5-8 minutes after fitness is good for blood circulation.

Get enough sleep and rest, and don't stay up late.

3. Learn to observe yourself to adjust your fitness methods.

Cultivate exercise habits

5. Don't smoke and drink too much.

6. Do dumbbell exercises scientifically, assiduously and persistently.

7. Will use books, websites and knowledge to guide self-fitness.

8. Self-examination combined with medical monitoring.

I wish you early success. If it is useful to you, please choose a satisfactory answer and give encouragement. thank you