(1) jog 15 minutes before fitness, then do five groups of sit-ups, the first two groups each do 20, and the last three groups each do 12 chest barbells, and rest for 30 seconds.

(2) Exercise areas every Monday, Wednesday and Friday: biceps brachii, pectoral muscle and deltoid muscle.

(3) Exercise your legs and latissimus dorsi every Tuesday and Thursday.

(4) Abdominal muscles should be exercised every day.

(5) Every part should be practiced until the muscles are sore. After practicing 1 group movements, stay for 15 seconds to relax your muscles. You can also swim for 10 minutes, but not for too long, so that your muscles will not become hard. In order to relax yourself better, you can listen to music or take a hot bath. Want to have a good figure, need perseverance, not fishing for three days and drying the net for two days.

pay attention to the diet

Breakfast: two eggs, a glass of milk, two pieces of bread and two bananas.

Lunch: a bowl of rice, vegetables, a piece of beef and a glass of milk.

Dinner: a steak, two eggs, a bowl of rice and vegetables; Eat two bananas and an apple after dinner. Eat raw vegetables such as tomatoes and cucumbers.