First, adopt the training method of small weight, multiple groups and multiple times. For example, the weight of each action can be controlled above 15.

Second, substitute isolated actions for comprehensive actions. Isolated movements can be cut out and comprehensive movements can be practiced.

Isolated movements include supine birds practicing chest, dumbbell lifting shoulders, bending over to row back, bending over to practice arm 2, dumbbell practicing arm 3 and so on.

The comprehensive movements include chest press exercise, barbell press shoulder exercise, back exercise of horizontal bar behind the neck, arm flexion and extension exercise of horizontal bar and arm press exercise.

In addition, it is best to add some aerobic training frequently, such as jogging for more than 40 minutes. You consume sugar 30 minutes before jogging and fat 30 minutes after jogging.