1, in the morning: jog for more than 30 minutes every other day; Or jump rope 15 minutes or more;

Run 100 meter group 3 the next day; Or in-situ high-legged running 1 min 5 groups;

2, in the evening: do Yuanbao abdomen before going to bed: that is, the waist is attached to the bed, and the head and feet (bending) are repeatedly gathered-put down-gathered, but don't touch the bed when putting down; Regardless of the number of times and time, it must be extremely sore; Finally, do a set of push-ups 1 min;

3. Try to be low in sugar and fat, quit dairy products, eat less and drink less tea;

4. Have a good sleep.

Note: at first, you should decide the specific amount of exercise every day according to your physical recovery, and gradually increase it to the required value.