Determine your fitness purpose, have abdominal muscles? Looking good in clothes? Know your own injury history and avoid secondary injury to your body during fitness. Find out your preferences, fitness is a long-term thing, and you should carry on the plan.

Step 2: Good eating habits and living rules.

Eat, drink and sleep more. The intensity of fitness training is high, and the diet should keep up to ensure excessive recovery. Within two hours after training, it is very important to eat protein with twice the weight of sugar and grams of weight (for example, if you weigh 70kg, you should eat 140g of sugar, about a liter, and then 70g of protein). Unlike in the West, our food system contains less protein. Protein's supplement needs to be supplemented by eating protein powder. Protein powder is generally selected from abroad, such as muscle technology, Oportmont and so on. If you buy it, you can consider an online and offline treasure PQFITNESS.

Step 3: Choose a suitable training plan.

1, upper and lower limb training. The upper body is trained one day and the lower body one day, four days a week, which is suitable for beginners and intermediate trainers. 2. Regional training. There are four parts: chest, shoulders, legs and back; There are also five areas: chest, shoulders, legs, back and arms. Training five or six days a week requires a higher level of training. 3. Whole body training. That is, a training to stimulate the whole body. This method is common for fans who don't have enough time to go to the gym for regular training. This is a good training method to keep healthy and maintain muscle mass for people who can't train regularly.

Step 4: Arrange the number of training movements.

1, develop absolute power. This kind of action mainly includes: squat, hard pull, bench press and pull-ups. These movements can greatly stimulate the muscles of the whole body with high efficiency. Generally, 1-3 action options are selected, and the weight of each action is between 3 and 3-8 RM. 2. Develop the muscle dimension. This kind of action mainly includes paddling, arm bending and so on. Choose 2-3, and the weight range is 8- 12RM. 3. Fix weaknesses.