Exercise three times a week, once every other day, about 1 hour each time, and exercise the whole body. There are four groups of exercise, each group 10-20 times, and one group has a rest for 3 minutes. Exhale when you exert yourself, inhale when you relax, and move smoothly and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. Eat less and eat more meals, and eat more eggs, milk and meat in moderation. It is best to sleep for 8 hours every night and take a nap for 30 minutes if you have time at noon. From 5 pm to 8 pm, physical strength and endurance are the highest peaks in a day, the best time for exercise, which will achieve very good results and be quite beneficial to sleep.