One is a scientific fitness method. Choose at least 4 movements for each muscle part, and do at least 4 groups for each movement. Each group reached exhaustion of 8- 12 times, and the interval between groups was 30 seconds. Every day, the big muscle group will be matched with the small muscle group, and the big one will be practiced first, and then the small one will be practiced. Every movement should be in place. Chest muscles, deltoid muscles and back muscles are all large muscle groups, and they should be exercised once every three days. The rest are small muscle groups, exercise once every two days, make a scientific fitness plan and strictly implement it.

The second is protein's supplement. Muscle growth needs to absorb protein to thicken, so protein should be supplemented in the morning, middle and late, such as white meat such as egg white, chicken breast and fish.

The third is muscle rest, not the more exercise, the better. The first rule has stated the principle of muscle rest time, so it is good to strictly implement it.