If you focus on strength training, you can divide it into muscle groups, such as two heads, three heads, chest, back and legs. Use barbells, dumbbells, Smith machines, bench presses and the like. It is best for each muscle group to do 4-6 groups, 2-3 different stretching or stretching in opposite directions, and each group repeats 8- 12 times. Specific fitness websites have detailed articles.

If you do aerobic exercise, it is best not to repeat the contents of adjacent sports days, such as running, cycling, elliptical machine and so on.

Generally speaking, the exercise time should not exceed 2 hours, at least more than half an hour, depending on personal physique, the effect will be better.