First anaerobic, then aerobic. Push-ups are mainly chest muscles and triceps brachii, which proves that your strength in these two parts is insufficient. Just do more exercise. Birds' elbows should be slightly bent at right angles, and their shoulders should not be raised. Imagine holding a cylinder, and don't swing your arms and wrists from side to side. The lower back is slightly arched by bench press, and the shoulders and hips of the upper back touch the plane. Don't shrug when you sink your shoulders. The focus of the two movements is to exert strength on the chest muscles, relax the arms as much as possible, and focus on the chest.

First warm up 10- 15 minutes, do anaerobic unarmed and equipment for 20-40 minutes, and finally do aerobic jogging or brisk walking for 40 minutes. After relaxing, do abdominal exercises at least 5 times a week.

Aerobic exercise takes more than 40 minutes to effectively reduce fat, no more than two hours a day and no more than five days a week. There are several groups of aerobic interval exercises later.

When running, your feet should follow the ground and then go to the soles of your feet. It is not easy to form muscle legs. After running, you should massage and relax.

It is very important to warm up and stretch before, and stretch and massage to relax after finishing.

Avoid sweets, high-fat and high-calorie barbecue and frying, eat more fish, meat, eggs, beans, dairy products, fruits and vegetables, and get enough sleep is also important.

The plan is attached.