You can run outdoors or walk for half an hour in the morning to achieve the purpose of exercise. Through morning exercise, you can get the effect of full physical strength and vigorous spirit for a day.

After work, you can cook first and finish it at about 5: 30. During 7:00-9:00, you can do moderate exercise, such as swimming and cycling in summer, walking in spring, playing badminton or table tennis and basketball, and running and playing ball in autumn. In short, make rational use of the time beyond 8 hours, fully mobilize enthusiasm and exercise scientifically, so as to achieve health care for the body and produce excellent bodybuilding effects.

Second, for three shifts:

Night shift: Generally, the working hours of night shift are 12 to 8: 00 the next day. After work, due to physical fatigue, you can eat first, then take a walk for about half an hour to do outdoor sports, and then go home to take a shower and sleep. This way will promote the quality of sleep, relax the muscle tension after work, and be conducive to full rest and physical recovery.

After 3 pm, you can do high-intensity or moderate-intensity exercise indoors or outdoors. For example, playing ball can make the whole body have exercise effect.

Third, you can do indoor sports at home in rainy days, such as skipping rope, kicking shuttlecock, playing table tennis, practicing push-ups and doing sit-ups. If you get physical exercise, you can burn excess fat and consume excess energy in your body, so as to achieve the purpose of body shaping and bodybuilding.