First, personal living habits, first of all, diet should keep up, increase food intake, and supplement nutrition to gain weight; 2. Work and rest time: the landlord posts on the Internet at 23: 3 1, and then browses other information on the Internet. He is busy and goes to bed at about 12:30 at night. Today is Monday, so I have to get up early for work, and I obviously don't get enough sleep ~ I have to work regularly to ensure adequate sleep.

The second is exercise habits. Don't you think 30 kilograms of dumbbells are too big? It's no problem to practice latissimus dorsi with 30kg dumbbells. If you exercise biceps brachii or deltoid muscle, the weight is obviously a little heavy. You have to swing hard for a few times, and of course you will faint in a few minutes.

If you exercise properly for an hour, everyone will be thirsty ... why not prepare a sports drink to quench their thirst at any time?

In addition, the landlord must fully warm up before making great efforts to prevent strain and sprain.