Be familiar with the correct use of gym equipment at first, and don't be too heavy at this time. Exercise can improve a person's digestion and absorption ability. Eat a high-protein and high-calorie diet and choose excellent protein sources, such as eggs, milk, meat and poultry, which should account for more than half of the daily protein. Plant protein is separated and extracted from soybean protein powder. Choose foods with high starch content, such as potatoes, steamed bread, rice and pumpkin soup. Drink some soup to strengthen the spleen and stomach.

Pay attention to training every other day, not every day.

A. Jogging to warm up 10 minutes

B. Stretching the target muscle (static stretching)

The first day of leg and abdominal training:

Leg lifting in sitting position for 4 groups x 10- 12 times.

Smith squats 4 groups x 10- 12 times.

Leg curl 4 groups x 10- 12 times.

Four groups of sit-ups x 15-20 times.

Four groups of oblique sit-ups x 15-20 times.

Four groups (x 15-20 times) of supine twist sit-ups.

Lift the legs for 4 groups x 15-20 times.

The third day of chest and shoulder training:

The horizontal barbell is pressed by 4 groups of x 10- 12 times.

The dumbbell in prone position is pressed for 4 groups of x 10- 12 times.

Tilt the dumbbell upwards for 4 groups of x 10- 12 times.

4 groups of ascending dumbbell birds x 10- 12 times.

Sit on the dumbbell bird for 4 groups x 10- 12 times.

The sitting dumbbell is pushed for 4 groups of x 10- 12 times.

Standing dumbbell birds 4 groups x 10- 12 times.

Standing dumbbell side lift 4 groups x 10- 12 times.

Day 5 Back Training:

Roman chair standing with one mouth: 4 groups of x 10- 12 times.

T-bar rowing 4 groups x 10- 12 times.

Four groups of wide grip pull-ups were up x 10- 12 times.

Leg bending and hard pulling for 4 groups x 10- 10 times.

The cervical spine of 4 groups was pulled down x 10- 12 times.