First of all, you should think of muscles and stimulate them with weight, preferably every 24 hours between the first time and the second time, so as to ensure good sleep and rest and maximize muscle growth.

Increase the number of meals every day and eat less each time.

The most taboo is that if you think about practicing, you won't get anything in the end.

If you want to practice twice a day, do it once in the morning 1 1 and once in the afternoon, and control the time to finish each time within 30 minutes.

In the morning, I suggest doing five pull-ups after warming up, and decide the number of each group according to your own situation, but you can't take the two groups to the extreme.

Abdominal exercises can be interspersed in the middle, with 5 groups, each group doing 30 exercises first.

Do weight contact in the afternoon, and do six groups of dumbbells that feel heavy when you pick them up. Each group will be sore.

Plus leg exercises, depending on your equipment,

It is best to jump rope after contact in the morning and afternoon.

If you can stick to it, that is, practice three days a week, you will gain a lot.

Weight is necessary, weight can stimulate muscles, and it is best to be protected.