First of all, fitness should be lasting, not blind, and perseverance will be effective.

1, 20-30 minutes of aerobic exercise each time, such as treadmill, jogging or brisk walking.

2, pectoralis major exercises, push the barbell on your back (be sure to find someone to correct the posture), keep the weight within your maximum push 10- 12 times, and add weight if you push more times. Do three groups with an interval of 1 minute.

3, biceps brachii, use dumbbells, if you want to practice building blocks, try to use the maximum weight that the body can bear, each group is 6- 10, which is also three groups, one minute apart. The first day will be fine.

The second time,

1, aerobic 20-30 points first

2, practice big back muscles and use some tensioners.

3. Pull down the arm and practice the big arm muscles.

Finally, I wish you a happy and persistent fitness. You can ask our coach to answer your fitness questions again.