1: Drink a glass of water after getting up at 6: 00 to 7: 00 every morning, and then go running with headphones. Do a simple wrist-ankle warm-up exercise before running, and jog for at least half an hour (novices can run properly according to their physical condition and conditions, 10 minute is also acceptable, and gradually increase the running time later). Knowing that running time is too short, the effect is not very good. It is best to run and sweat. 2. Stretch, pull your legs and hang your arms after running. Then turn on the motor nerve through the whole body rotation. After that, leg press must be performed until the leg is sore, but gently press 1 for 2 minutes. 3: Skipping rope or dumbbells, boxing (empty boxing). These can be optional. 4. Push-ups, sit-ups or other sports equipment can be done anytime and anywhere. These should be done every day. It's best not to do too much exercise at night, so as not to get excited and affect sleep.

Finally, I attach my sports motto: 1 word: practice 2 words: persist 3 words: practice 4 words every day: step by step 5 words: haste makes waste 6 words: persistence is victory haha.