Muscle training: a training mode in which large muscle groups drive small muscle groups;

On Monday, I put my arm on my back.

On Tuesday, there are three heads on the chest.

On Wednesday, braces were placed on both heads.

Thursday, braces, three heads.

Five-week shoulder+leg

Then continue the cycle. After each anaerobic resistance training, you need some oxygen to keep body fat, and try to keep it around 10- 12%. Do abdominal exercises after aerobic exercise to ensure the appearance of abdominal muscle formation. Anaerobic contributes to the process of muscle destruction, repair and growth, while aerobic ensures low body fat and can expose growing muscles. Anaerobic 45 minutes is the key to consuming body sugar, and then aerobic can directly act on fat to achieve the best effect of increasing muscle and reducing fat.

I won't go into details about actions, essentials and tricks, and there are many online video articles.

Diet structure, less oil and sugar, more vegetables and more fruits, working and rest time, ensuring 8 hours of sleep, quitting smoking and drinking and staying up late are all minimum requirements.