Generally, a group of 6 ~ 12, 8 groups will do. The muscles will feel sore the next day, and proper massage and stretching can relieve it. Practice for two or three days when it doesn't hurt. If you don't bear the burden, each group will do 8 groups, and the number of times will gradually decrease. For example, the first group did 20, and the second group was exhausted, only 15. It doesn't matter, this one works, too. Note: Each group must be exhausted! ! ! It is best to supplement complex carbohydrates within 90 minutes after training. And protein plays an important role in muscle growth! Eat more beef, chicken, fish and eggs! And fruits and vegetables! I can't practice well every day!