Aerobic training and shaping when running, buy a pair of 30 kg dumbbells to practice chest muscles, which can be adjusted. Push-ups can be added to the chest, 8- 12 for each group, 6-8 groups for each group to rest 1 minute, and 8- 12 and 6-8 groups for pull-ups and dumbbell rowing on the back. So it would be better to practice together. You can do arm flexion and extension immediately after bending over, such as reverse push-ups. Every exercise 1 hour is appropriate. You can divide into muscle groups and exercise as planned. My plan is to exercise chest, shoulders and oblique abdominal muscles for one day, then rest for 65,438+0-2 days to practice back, biceps brachii and triceps brachii, forearm and abdomen, and then rest. Let him recover. In terms of diet, it is recommended to keep the body acid-base balance by eating alkaline foods such as vegetables, fruits and bread just after exercise. You can eat meat and fish for the next meal. The exercise time is 10- 10.30 or 4.00-4.30 in the afternoon. Thank you!

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