It is divided into two stages. The first stage, the improvement period of physical adaptation, takes 3 weeks, 2 1 day. At this stage, it is suggested to give priority to strength exercises, supplemented by aerobic exercises. Please be careful not to do only strength exercises. Without good physical support, it is difficult to improve in the future! In the meantime, start with bare hands or dumbbells to strengthen the main muscle groups of the human body. Pectoralis major, latissimus dorsi, waist and abdomen, hips and legs, shoulders and arms! There must be a plan for the arrangement, and don't practice indiscriminately! For example, the first day, the chest, the second arm, the third arm, the second day, the hips, legs, shoulders, the third day, the back, waist and abdomen, the fourth day and the first day of the cycle! The mode of increasing muscle load is the main mode of exercise. Do some 8- 12 times, it must be slow release and quick harvest, but the whole movement is slow, achieving the goal of fully comparing muscles! A large muscle group needs 3-4 combined movements to stimulate! You can choose 1-2 times to run on the treadmill after each exercise to increase your body reserve! Thirdly, rest, train hard and get enough nutrition. You need a rest to make your body change. You can't be too tired or exercise.