Dinner is the favorite meal of the day to accumulate fat, so you can eat more for this meal. For those who want to lose weight, eat less this meal. Besides, drink some milk powder before going to bed.

do gymnastics

1, push-ups mainly practice the chest muscles, triceps brachii and the front of deltoid muscles.

Do it once a week 1, 3 and 5, 4 groups, and each group limits the number of times. The point is to move slowly, 4 seconds above and 4 seconds below. Slow motion works well.

2. Pull-ups mainly practice the extensor dorsi, biceps brachii and the back of deltoid muscle.

Do it every Tuesday, Thursday and Saturday, 4-5 groups at a time, or the total number of these groups is not less than 30. Limit the number of times in each group. If you can't do it, you can do the reverse grip pull-ups. If you can't do it, you can hang it at the highest point of the horizontal bar.

3. Sit-ups and abdominal exercises

Do it once every two days, 3-4 groups each time, limited times, slow motion, the same push-ups.

4. If you want to practice your legs, do a short sprint and pay attention to warm up before running.