1. The standard forehand horizontal bar pull-ups must reach one group 10. Do 4 groups, and train the triceps brachii of latissimus dorsi for less than 40 seconds in the middle of each group.
2. Standard chest micro-touch push-ups, one group must be able to do 30 push-ups, and each group should pause for no more than 40 seconds to train the pectoralis major waist and abdomen muscles.
3. Dumbbells. You must watch the video. I can't explain these movements. Do you know what arm verticality is? The correct training of biceps brachii is that the big arm is always perpendicular to the ground and the forearm moves up and down between 30~ 120 degrees, so that the muscles will not relax. A group of 20 dumbbells 15KG made 4 groups, and each group stopped for less than 40 seconds to train biceps brachii and forearm muscles.
4. Slowly squat in a group of 50 to do 4 groups, and each group pauses for no more than 40 seconds to train thigh muscles.
Secondly, we should do aerobic exercise, such as running, swimming and cycling. It is easy for individuals to damage their joints when running. Swimming and cycling are recommended. Aerobic exercise for more than 30 minutes.
Third, don't drink water when you are thirsty after exercise. Thirst is because the body fat is burning, so the fat will burn. Don't hydrate immediately, and it's best not to drink carbonated drinks!
Finally, control your usual diet. Get enough sleep, don't practice several times a day, and keep exercising after dinner every day.
Muscle soreness can be properly rested, and it is important to persist. Muscle soreness can be avoided by doing some aerobic exercise.