During fitness, I feel sleepy at 9- 10 in the evening and get up at 5-6 in the morning. I used to sleep at 12 pm, so I'm not sleepy ~ just ask if I feel bored.

Physical recovery

1. Finish the activities. Doing stretching exercise for 5-8 minutes after fitness is good for blood circulation.

2. Get enough sleep and rest.

3. Learn to observe yourself to adjust your fitness methods.

Cultivate exercise habits

5. Don't smoke and drink too much.

6. Do dumbbell exercises scientifically, assiduously and persistently.

7. Will use books, websites and knowledge to guide self-fitness.

8. Self-examination combined with medical monitoring.

You are doing very well. Fitness is to ensure that sleep is the process stage of real muscle growth.