1.AM500-6: 00 running 1 hour (pay attention to knee injury)

2.AM8: 00- 1 1: 00 gym equipment (press the chest muscles, triceps and abdominal muscles for one day; Back, biceps and abdominal muscles for one day; Shoulder, leg and abdominal muscles for one day)

3. The body needs to supplement the necessary nutrition, take nutritional powder and creatine when necessary, and eat more fragrant coke after exercise.

4. Sleep deeply after lunch and wake up naturally.

5. Do 100 push-ups and 100 pull-ups after waking up.

6. Sticking to it for two months is scary enough. Sticking to it for more than one year will strengthen the key body and lead to a sharp increase in the rate of returning to the street.

Remember: don't be lazy, stick to it! ! ! !

There are two other schemes (for reference only)

Option 1: Swimming

If there is a swimming pool nearby, you can master breaststroke and get a monthly card at least four times a week. Suggested training volume: 200m+200m+maximum limit.

Don't rest in the third paragraph, keep swimming. Make full preparations before going into the water every time to prevent cramps. Eat a certain amount of sugary food, such as concentrated juice and chocolate. (Don't be afraid, it will run out soon.) Before you start swimming. The swimming distance should be estimated by yourself. I estimate the distance with my own steps, each step is 0.8m If I want to take 15 steps, I have to take half a round trip of 12m.

Option 2: Running

If there is a park nearby and there is a certain distance from the road (avoid inhaling tail gas), you can try running. It is best to run around 8 o'clock a day. At that time, the weather was not hot and the air was the best. I like swimming and eat sugar before running. Run at least 4 kilometers, so as to expel sugar from the body and promote the transformation of fat. When running, jog, don't sprint, and don't make yourself breathless. What we need is aerobic breathing.

Whether swimming or running, you should replenish your body fluids after the end. It is best to drink sports drinks, such as Gatorade or jogging. Because you sweat, you take away the inorganic salts in your body. If there are no conditions, you can add salty salt to fresh water or put more salt in your meals to keep the balance of water and salt in your body.

Finally, we must persist and firmly believe that we can succeed. Morale is the most important factor. Good luck.