2, ligament stretching to prevent shoulder, waist and leg injuries;

3, bench press accounts for 30-80% of your weight according to your own strength; 8- 12 times in each group; 3-6 groups, rest for 2 minutes between groups; Practice explosive power quickly and practice slowly; Inhale and exhale; Exercise muscles, slow down the lifting speed, inhale, hold your breath and exhale.

4, half squat 25 kg-60 kg 8 times 3-6 groups of fast and slow training explosive force; Inhale and exhale; Exercise muscles, slow down the lifting speed, inhale, hold your breath and exhale.

5, dumbbell side lift 15-30kg 6- 12 times, 3-6 groups.

The above is the amount of exercise in a day.

6. Relax and jog for 2 minutes;

7. Go home and take a hot bubble bath; Strength training training every other day;

Eat more foods and vegetables with high content in protein;

Many equipment in the gym remember to practice only 2-3 items every day, combining upper and lower limbs; Refer to the above for the number of times and groups.