In theory, fitness should be done 3-4 times a week. If you are busy, you can go twice a week or even 1 time.

However, muscles can't be shaped. If you suddenly stop exercising after practicing to a certain effect, your muscles will quickly turn into fat, making your figure more ugly.

Here are some suggestions for you:

First of all, you must insist. Since you want to have a good figure, you must apply for an annual card. If you can persist for a year, your body shape will force you to continue.

The amount of exercise per week is controlled by the pace of your college life. I'm a junior now, and I'm very busy, but I can still exercise every two days.

The amount of each time should be maintained at 1 hour, rather than dragging there. The rest time between each group should be less than 1 minute. If you can't spare four hours a week (two or three times), I think you are overworked.

Be sure to keep practicing comprehensively. You can't just practice your chest because your chest muscles are weak. In fact, it's because of your psychological function, and also because you didn't pay attention to the muscles in other parts. Of course, the chest, shoulders and back play a major role in plasticity, but if your muscle size deviates, your figure will look very uncoordinated.

In the choice of weight, if you want to increase the dimension, you must have great weight and dare to increase the weight. You have done every move lightly, and now I will do every move in four groups. One group 15, two groups 12, three groups 10 and four groups 8. Remember, when I say numbers, you must do your best to play the best role.

I recommend this simple plan for your reference.

The first fitness day: two heads in the chest, three heads.

Four chest movements, four groups for each movement, two heads, three heads, six movements and four groups for each movement.

Because it involves three parts, the time is tight, so you can shorten the rest time appropriately or complete three movements with three heads in succession.

Second Fitness Day: Back and Shoulders

Back and shoulder movements, four groups for each movement.

The third fitness day: legs and abdomen

As the largest muscle group in the whole body, the leg plays a huge role in the growth of all muscles, which is often overlooked by young people nowadays.

Each leg and abdomen has four movements, and each movement has four groups.

Then repeat in turn.

Finally, I would like to remind you that once you start fitness, you can't give up. I have a friend who has been working out for about 2 years. He is in excellent health. Just because I missed the laser eye surgery for two months, I am now fat.