: as shown below

Every day of the week is exercise time. In case of weather problems, I will go to the dormitory to practice. The specific exercise time is from 6 am to 7 am. Exercise instruments are dumbbells, handles, hands and feet. If the equipment is damaged during the exercise, the holder will be responsible at that time.

Pay attention to the following points when exercising:

① Get up and run about 800 meters every day to warm up. Then do push-ups, dumbbells and sit-ups in 6 groups respectively.

② There are 20 push-ups in each group and 30-40 sit-ups in each group.

③ The first two groups made 14 dumbbells each time, the middle two groups made 26 dumbbells each time, and the last two groups made 14 dumbbells each time.

These are the things you must do every day.

Specific implementation method of upper body muscle exercise

① pectoralis major: Do supine pressing with dumbbells, supine birds (Note: Dumbbells must be adjustable in weight, that is, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if you use the same weight again, your muscles will grow very slowly or even stop growing. Dumbbell supine flying birds and chest-clamping with tensioners are both exercises for chest muscles.

② Abdominal muscles: The best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do at least 5 groups, depending on individual circumstances. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head; Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, it is about 100 at a time, with at least 5 groups, depending on your own situation; V begins at both ends. (Practice every other day, 4 groups at a time, each group 10, increasing monthly)

③ Arm muscles: posture and wrist bending: Sit on the stool, hold the barbell with both hands facing down, put the forearm on the stool surface, hang the wrist, and keep the upper arm close to the body. Bend your wrist up hard until you can't bend it any more, pause, relax your drooping wrist, and then do it again. Inhale when bending over and exhale when drooping. When exercising, your mind should focus on the forearm muscles. During exercise, the forearm must not be raised. This action can also be practiced by putting the forearm on the leg or on the table, but the wrist must be suspended; Elbow bending and lifting: open your feet, hold the barbell in front of you with your hands back forward, and the grip distance is shoulder-width or slightly narrower. Bend your elbow and lift the barbell to your shoulder, pause, and then put it down before doing it. Inhale when lifting, and exhale when lowering. When doing this action, the upper arm should be close to the side of the body, and the barbell should be completely lifted with the strength of the forearm, and the mind should be concentrated on the forearm muscles.

Nutrition is as follows:

① The human body must consume more than 5g of beef every day.

② You must drink 2 packs of pure milk every day and eat a boiled egg every day.