1, continue to insist on aerobic training for no more than 25 minutes. Aerobic exercise is to pave the way for "2";

2. Strengthen the impedance training, choose the appropriate load, do 15 times in each group, do 4 groups, and rest for a few seconds between groups (it is recommended to download videos online or install a fitness app to follow suit); Core principle: don't be too reluctant;

3, nutrition should keep up, protein, sugar, fat, must be ingested;

4. At least 3 times a week.

Finally, I am optimistic about you, 179cm handsome pot, if you practice small fresh meat, it will be very good.