The following is a full-body exercise plan.
1.30 to 40 minutes variable speed operation
2. Push-ups are in groups of 20, with 5 groups each time.
3. Sit-ups are in groups of 30, with 5 groups each time.
4.50 people squat down in groups, 3 groups at a time.
5. Pull-ups 10, 5 groups at a time.
If you can't finish these actions at first, you can reduce the number and number of groups. You don't need to exercise every day, nor do you need to practice five movements every day. You need to make sure that every movement is at least twice a week.
When your muscle contours and lines are clear, you can consider going to the gym for a lot of exercise.
As an amateur sports food, you don't need to make special fixed collocation, as long as you pay attention to eating less high-fat food, eat more foods with high carbohydrate and protein content, and ensure a certain amount of vegetables and fruits.
Work and rest as regularly as possible, go to bed early and get up early, do not stay up late, smoke less and drink less.