Go to the gym and warm up. First, do strength exercises. Make barbells and dumbbells according to your own situation. Generally, a project is done in 4 groups, and each group can be done in average or incremental ways.
1. For the standard forehand horizontal bar, the pull-ups must reach one group 10 to make four groups, and the pause of each group should not exceed 40-60 seconds, so as to exercise the triceps brachii of latissimus dorsi.
2. The standard chest push-ups with slight landing must be able to do a group of 30 push-ups and four groups, with a pause of no more than 40 seconds in each group, and exercise the pectoralis major waist and abdomen muscles.
3. Dumbbell, you have to watch the video. I can't explain this sport. Do you know what arm verticality is? The correct training of biceps brachii is that the big arm always moves up and down perpendicular to the ground between 30~ 120 degrees, so that the muscles will not always be in a tight state when they relax. A group of 20 dumbbells 15KG will be made into 4 groups, and each group will pause for no more than 60 seconds to train the muscles of biceps brachii and forearm.
4. Slowly squat in a group of 50 to do 4 groups, and pause in the middle of each group for no more than 40 seconds to train thigh muscles.
Second, we should do aerobic exercise, such as running, swimming and cycling. Personally, I think running is easy to damage joints, so I suggest swimming and cycling. Aerobic exercise for at least 30 minutes is suitable for personal ability practice. If you are thin, you can do aerobic exercise every few days, mainly to relax, not to lose fat.
Third, don't drink water when you are thirsty after exercise. Thirst is because the fat in your body is burning, which will make the fat burn. Don't replenish water immediately. It is best not to drink carbonated drinks!
Finally, control your usual diet. Get enough sleep, don't practice several times a day, and keep exercising every day.
Do not exercise more than three days apart.
Muscles are made by exercise. Is the most "grateful", as long as you can always give it a little "stimulus", it will repay you with 10 times the feedback. But if "fishing for three days and drying the net for two days", the effect will be greatly reduced.
When doing muscle exercise, rest is necessary. After 2-3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. However, the coach warned that the rest time should not be too long. This rest time is based on the muscle having the last athletic ability again, which usually takes 2-3 days.