Then exercise push-ups. You can do supine push-ups if you have adjustments, and dumbbells if you don't have barbells. Reclining recommendation is also acceptable.

Pay attention to diet after exercise, the diet is irregular, the fat falls off, and the muscles are not symmetrical (the muscles depend on diet).

Exercise for 3 minutes and eat for 7 minutes. Increase muscle, improve diet, increase muscle-stimulated exercise, increase weight and low frequency (pay attention to the arrangement), and exercise reasonably.

The time for eating is very important. Eat 1 0 hour before exercise and 30 minutes after exercise. Food is high in protein, and the less fat, the better.

0 1 .egg white 2+ a banana

02.3 slices of whole wheat bread+yogurt (skim milk) +50g walnuts.

03. Egg white 4+ 2 slices of whole wheat bread (recommended, more economical and easy to configure)

04. Chicken breast 150g+ whole wheat bread +30g raisins.

(Increase protein, increase crude fiber-potatoes, yams, sweet potatoes and cereals, and reduce fat intake. Eat more protein (throw away the yolk)

Eat more coarse grains and vegetables.

Reduce fat, fried and smoked foods. Don't eat after 20 o'clock. If you are really hungry, use water and calorie-free fruit instead.

05. 40 minutes before bed, skim milk +40g nuts (walnuts, almonds).

Besides, how do you arrange your training day? If you practice every other day, or have a rest the next day, you should supplement 100g carbohydrates (wheat, potato, yam, sweet potato, cereal) and 30g protein on the rest day.