Your method is wrong: 1: The speed of the treadmill is accelerated and the training time is shortened to 20-30 minutes.

2. Sit-ups should be at least 20 times, and the number of groups should be less.

3. For dumbbells, try to practice first, for example, lift 30 times at a time, add 5 times the next day, depending on the physical condition, then rest for 5 minutes and practice again, so that you can gain muscle by reducing the number of times and increasing the weight until 200.

Note: It is best to sleep for 7 hours at ordinary times, practice once every three days, and then practice again. Keep up with nutrition, eat more beef, vegetables and fruits, and it is best to eat stew, because stew is rich in nutrients that the body needs after practice. .