Fitness plan: according to your own situation, from less to more, from short to long. The first step: get up at 5 o'clock and spend half an hour dealing with your own affairs such as washing, going to the toilet, drinking less water and not eating. Go to the playground at half past five and run according to the size of your playground. (For example, a lap is 500 meters) Run a lap first, at a medium speed, and you will get used to it after running for a week. 3 kilometers in the second week, don't pinch the time, bring your own watch on the fifth day, or someone else will pinch it for you. You must run back 3 kilometers before 13. If you pass, you will run 3 kilometers a day. If you don't pinch it, it will only gradually increase from 1 km to 0.5 km per week until it reaches 3 km, so you won't add it. After running three kilometers, do a set of gymnastics by yourself, mainly to relax the whole body muscles. You must do it seriously. If you don't relax seriously, you will definitely feel pain when you get up the next day, so you must relax and then do two groups of push-ups, one group of ten. If you feel tired after doing two sets, add three sets every day, and if you don't feel tired, do another 20 sets. Be sure to relax your hands and arms after playing. Sweating all over is the best effect. Don't be afraid of getting dirty. Just wash after sweating. Step 2: Exercise before dinner (forget it if you have time from 4: 40 to 5: 20). Items: Run a 100m sprint, do relaxation activities and do push-ups twice 100. The first 50 will be fast, and the remaining 50 will be medium speed. Don't eat too much for dinner, just be full. Step 3: Physical fitness time at night (9:00- 10:0 1) should not be less than 1 hour, and there are three items of push-ups and squats 100. First do 50 volts, then do 50 squats, 50 volts and 50 squats, and the rest lie on your back twice, 50 at a time. In the evening, the physical fitness rose from the second month to three 200 points, and the content remained unchanged. If you are in good health, you can rise to three or three hundred. Be sure to pull the horizontal bar once a week in the morning according to your own ability. Bd is 8-pass, 12 is excellent. Pay attention to safety when pulling the horizontal bar. (share HABD's common sense with you: don't eat near water before long-distance running. If you are thirsty, you can only drink a little to moisten your throat and lips. Wear the right shoes, not too tight and not too tight. If you want to practice your chest muscles, try to open your hands when you lie down. If you want to practice your hands and arms, the less the better. Squat down, put your hands on your head and put your feet together. Stand straight. Long-distance running is something that must be happy. Don't think about sad or unhappy things. Breathe evenly. My suggestion is not necessarily the best and most perfect. You can also listen to other people's opinions and change mine. If there is anything wrong, please give me more advice and accept it with an open mind. The plan I made for you is not much different from my physical fitness. Physical fitness is secondary. Attitude is the most important. As long as you have the right attitude, everything will be fine. Physical fitness is mainly to exercise your physical and mental health, as well as your endurance and perseverance. Please accept it. If there are any shortcomings, please point them out. I accept it humbly. thank you