Exercise in the morning increases muscle and strength, and exercise at night increases endurance; High-intensity and relatively short-term exercise can build muscles and strength, while long-term endurance will not build muscles, while high-intensity and long-term exercise will damage muscles.

With adequate rest, nutrition and energy (or a little surplus), exercise can strengthen the body; On the contrary, it will strain the body.

Let me introduce you to a simple and effective method, (suitable for men, focusing on exercising chest and arm muscles):

Do it in the morning. Run the middle and long distance first. When running, don't raise your hands half-way (as most people do), put your fingers together, straighten them, open your thumb, and then swing your arms as much as possible. The distance and time of running need not be self-imposed, step by step. Run to the finish line with a strong sprint and swing your arms greatly.

Take a break after running and do breast enlargement; Then do some exercise to increase flexibility; Rest, relax. If you have less time, you can skip this section.

Then do push-ups, open your hands at least one arm wide, and press your feet higher than the lowest point (and within a certain range, the higher the better). Do it quickly until you are tired, but leave some strength to finish the later actions. Don't stand up yet, stick to it for a while, and then do a few things slowly: exhale when you go down, and you can't get up until you breathe thoroughly; Inhale as much as possible when moving up to open the lungs. If you feel tired, don't force yourself to make one or two. You can also take a break before doing it, or do it a few times more. At first, you can only do seven or eight at a time, and after a while, you can do 35 at a time. Not to mention other experts.

It is best to exercise with dumbbells, because the effect of empty-handed exercise is much worse. Choose a dumbbell slightly heavier than you feel "just right" and be a supine bird (lie flat and expand your chest). Don't do it too long. If you are tired, stop doing it until your chest feels sore.

Don't try to get a satisfactory result in ten days and a half, but stick to it. Do it four or five days a week, not every day, so as not to lose sensitivity to the stimulation of exercise.

We must work step by step, and after a certain period of time, we must work hard in a high-intensity direction.

If you feel monotonous after doing it for a long time, you can change some long-standing patterns, such as adding some single parallel bars, splitting and jumping.