First of all, it is impossible to reach the level of Liu Chengjun in 1 year. He also trains in the fitness system all the year round, and he is also very talented physically. But it is still possible for us to build a beautiful body, just slowly.

Your weight is normal, but you have a little less muscle, or a little more belly fat, and you look bloated.

Give you a plan: you decide the time yourself.

1. Push-ups are done in 4 groups every day, and each group has to rest for 2~3 minutes before doing anything (painful, but effective). When you can do 40 in the first group, change your plan.

2. Do four groups of sit-ups every day until each group can't move, and rest for 2-3 minutes. The first group can change their plans if they can do 60.

Jogging for 30 minutes can enhance endurance and reduce fat content.

4. You can use dumbbells to practice biceps bending, side lifting (shoulder training) and sitting posture pressing to practice triceps and shoulders, and practice every other day. Each group has 65,438+02, so choose the weight you can.

The only time I can go to the gym is to practice bench press and squat, 6 groups each, which is very tired, but these two movements are very beneficial to the development of the whole body muscles.

Liu Chengjun is a floating cloud, training is very hard, and persistence is the most important thing.