1, adjust the schedule. Early to bed and early to rise. The best schedule is to go to bed at night 10: 30 and get up at 6: 30 in the morning. In addition, you are not allowed to sleep late on Saturday and Sunday! Everything is difficult at the beginning! This is the hardest, especially on weekends, so make up your mind!

2. Quit smoking and drinking. Don't smoke and drink, otherwise it will be too harmful and any fitness plan will be useless!

3. Fitness card. Fitness cards are used to do muscle exercises in the gym. This is anaerobic exercise and strength exercise, which is necessary.

Beginners do it three times a week and once every other day on Wednesday and Friday, each time 1- 1.5 hours.

Be sure to be fully prepared before exercise. Otherwise, it is easy to get hurt.

When you first practice, you must be careful not to be too big, and don't rush for success, no matter the weight of dumbbells or the number and times of groups. The weight of dumbbells should be 80% of the maximum weight they can bear.

Exercise the muscle groups in order, from top to bottom.

For each muscle group, 8- 10 times in each group, three groups will do, and the rest groups will be two minutes apart.

Each muscle group has different exercise methods. I use semicolons to separate them. I used this method on Monday, and I can change it next time.

One pectoralis major push-up in each group10; Each group has 10 bench press.

latissimus dorsi

C abdominal muscle sit-ups 15 each group, three groups.

D quadriceps weight-bearing squat, 8 in each group, three groups.

E biceps brachii 12 in each group and three groups.

F calf muscle group