1. On the first day, I practiced my chest and back muscles. Chest posture must be standard, then practice lightly and gradually increase. There are 4~6 groups of exercise, the number is 12,10,8. When you reach the top, you'd better have someone to help you.
2. The next day, the shoulders and arms are the same as above. The movements and postures must be standard, and each movement must be at least 4~6 groups. The numbers are the same. You need someone to help you practice to the top, but don't be nervous.
Run for 20 to 40 minutes after the first two days, not at a constant speed, but at a variable speed, and then do abdominal exercises. Do more on the first day, and do less on the second day. The number is 150~300, 10~ 15 groups, with 25~30 in each group.
Precautions:
1. After exercise, each group can rest for no more than 1 min, and four groups can rest for 1~2 min after completion;
2. Don't drink, go to bed early and sleep for about 8 hours every day;
Pay attention to diet, eat more whole wheat bread, conditional protein powder and beef are the best choices, and the best time for exercise is after 7 pm. It's great to take a bath, eat some rice, have a rest and sleep after exercise.
4. Exercise continuously for 5-6 days, set aside one day to rest for yourself, or play ball for one day. A day off is the best. Remember, don't drink, don't say you are tired, the effect is not good, and you should replenish water. Hehe, persistence is victory. I wish you an early effect, and you will feel it in about 3 months.