Warm up for 5 minutes, then jog or brisk walk for 20 minutes. Finally, do anaerobic unarmed or equipment for 20-40 minutes to relax. Equipment can be practiced three times a week, unarmed, 1, five times a week, and abdominal muscles can be practiced every day. Exercise for no more than two hours every day.

Massage and relax after running. Jogging is suitable for running, but it is harmful to your knees. Skipping rope can be replaced by 10 minutes.

Warm up before doing anything, and relax after doing it. At least five minutes. Practice the upper body first and then the lower body.

In terms of diet, meat, eggs, vegetables and fruits are needed, and adequate sleep is also important.

The movements in the figure below are basically 3-8 groups with 20-30 times, and the rest between groups is 1 minute, with appropriate increase or decrease.