Aerobic exercise for more than 45 minutes every day ranks ahead of strength training; Both running and spinning can be done;

Monday: Chest: 6 groups of flat bench press, 8- 12 in each group, 4 groups of supine birds, 8- 12 in each group, 4 groups of upward bench press, 8- 12 in each group, 4 groups of rope chest clamp, 8- 12 in each group.

Tuesday: Shoulder: Four groups of barbells are recommended at the back of the neck: 8- 12 each, and four groups of sitting dumbbells are recommended at 8- 12 each. 4 groups of dumbbell side lifts, 8- 12 in each group. Bend over four groups of birds, each group doing its best;

Wednesday: back: four groups of pull-ups, each doing his best; 4 groups of neck pull-down: 8- 12 in each group, 4 groups of one-arm dumbbell rowing or barbell rowing, 8- 12 in each group, and 4 groups of rope pull-back, 8-12 in each group; Stand up and pull four groups, each group is 8- 12.

Thursday: Legs: 6-8 groups of squats, 8- 12 in each group, 4 groups of leg flexion and extension, 8- 12 in each group, sitting up and lifting legs, 8-12 in each group;

Friday: arms: two ends: barbell bending 4 groups, each group 8-12; Dumbbell bending 4 groups, each group 8-12; Four groups of bent pole lifts, each with 8- 12 and three heads; four groups of dumbbells lifted behind the neck, each with 8-12; Flexion and extension of flat barbell: 4 groups, 8- 12 in each group.

Four groups of rope pull-down: each group is 8- 12.

In terms of diet, protein and carbohydrates are the main ways to control fat intake;