Seek a fitness plan and practice in the gym for half a year. Some general process gestures are understandable but not professional enough.

I wrote you a plan. Stick to it for a while. It should work. You can try it. If not, you can call me again.

You can do some exercise, push-ups, sit-ups and exercise first on Monday. Pay attention to exercise before exercise to avoid strain.

You can do upper limb strength, bench press, or flat push on Tuesday. The coach knows what to do.

You can relax on Wednesday, leg press, kick your legs and do some flexibility exercises. Jog for a while to build up your strength.

On Thursday, do two starts and turns. And sit-ups to increase abdominal strength.

On Friday, squat, if you want to weigh things, do more groups, five to ten.

You can do half squat on Saturday to increase flexibility. You need to be fast, frequent, and carry barbells.

On Sunday, run, exercise, be flexible and relax. Keep your strength.

In terms of daily diet, after every exercise, eat more foods containing protein and eggs, but don't eat egg yolk, which will vent your strength.