Fitness is a long-term exercise, depending on which part you want to focus on. General gym instructors will tailor a detailed fitness plan for you. It is best to exercise 1~2 parts every day, and then change other parts the next day. Take biceps brachii as an example, you can do dumbbell barbell arm lifting, and each group can do 10~ 12 every day (note: exercise chooses you to do 10~ 12 just feel the weight of muscle fatigue), and then do 4 groups every day, and then change to other parts. Don't repeat the first day when you practice again the next day. You can choose other parts of the exercise, such as abdominal muscles and chest muscles, so that the muscles will not be too tired and will not feel muscle pain because of muscle strain, which is very effective. In addition, you should also pay attention when exercising.