With a goal and the confidence to persist, it is time to make plans and carry out actual combat. First of all, you should know your basic situation and record all kinds of existing data, including strength, girth and weight. Only with these can we understand our progress. Then, we need to know some basic knowledge, such as how to divide the body muscles, which movements can exercise which parts (we will share these dry goods in the following topics). Generally speaking, we divide the exercise parts into the following muscle groups: chest, back, shoulders, arms, waist and abdomen, legs; For beginners, first introduce some classic movements of various parts: chest: bench press (barbell dumbbell can be used), push-ups (wide distance), parallel bars curved arm support, shoulders: shoulder push (barbell dumbbell can be used), front cross lift, side cross lift, back: pull-ups, rowing (barbell dumbbell can be used), pulley high pull-down, rowing equipment, arms:. Each movement has 4 groups, each group 10- 12, the weight is just enough to complete four groups, that is to say, after completing these four groups, you can't continue to do this movement for a short time. It should be noted that abdominal exercises can only be done in two or three groups, with more than 20 groups in each group, and the last group can be exhausted without counting. After 3-4 weeks of practice, you can change your plan and change it to dichotomous or trisomic. The so-called several differentiation is to divide the body parts into several parts, practice one part at a time, and complete a cycle of the whole body through several times. After entering the dichotomy practice, you can consider adding an action to each part. Each action can be done in 4-5 groups, and each group is still 10- 12. The weight is still the same as that just consumed. This arrangement can last longer, 2-3 months. In this process, you will find that your strength has improved. When appropriate, the number of groups can be increased to 5-6. When you find that you can still finish easily after increasing the number of groups, consider increasing the weight. If we adjust the plan later, it will be three divisions or one cycle a week. The above plan is only a general framework and will be adjusted according to your own situation. Remember to relax and warm up in the plan. Generally, warm-up is mainly running and cycling. Don't run too fast, I feel a little sweaty. Just get excited at first, it won't take long, just 5- 10 minutes. For a novice, warm-up is very important, remember to remember! Relaxation can shake muscles, stretch and run normally. In addition, there should be aerobic exercise in the plan, and aerobic exercise should be arranged at least once a week for more than 1 hour.