This is my exercise plan. I practice two movements every day, about 1 hour, and each group rests for 1-2 minutes until the muscles of these two movements feel swollen or sore. In fact, it is quite comfortable to have this sour feeling. If you want to strengthen your muscles, you must carry heavy equipment. For example, to go to the gym, you must first build a large muscle group. Practice with heavy equipment first, and then practice with light equipment until you feel swollen, otherwise the muscles will not be fully squeezed and gradually increase. Drinking a cup of protein powder after each exercise is actually the best, but it is too expensive. I drink protein powder, 200 yuan about a barrel, which is a nutrient for muscles. If I don't drink, my muscles will be drier.