One: Aerobic training plan: cardiopulmonary function training and running, twice a week, 20-30 minutes each time, with a distance of 3-5 kilometers. 2. Strength training plan: (the intensity is controlled according to its own situation) 1. Jump rope to warm up 10 minutes. 2. Stretch and stretch. 3. Dumbbell exercises 7 times a week. 4. (times) refers to the amount you can barely finish! (Select the weight according to the number of times) On the first day of leg training (high-intensity leg training is beneficial to hormone secretion), dumbbell squats 10- 15RM (times). x3 group dumbbell straight leg hard pull 10- 15RM dumbbell cut squats/kloc-0-. X3 Dumbbell Wide Chest 10- 12RM Dumbbell Bird 10- 12RM On the third day of back training, dumbbell single arm stroke: 8- 12RM (times) X3 Dumbbell Bend Leg Hard Pull: 8-100. Sitting on dumbbell push-ups 10-65433X3 dumbbell bending 8- 12RM external rotation dumbbell bending 8- 12RM On the sixth day, the three-head training day, the one-arm dumbbell neck and back arm flexed and stretched 8- 12RM (times) X3 dumbbell bending and stretched 8-/klm.