Be prepared before fitness, such as avoiding exercise on an empty stomach, and eating something to replenish energy before fitness, such as boiled eggs, bananas and other foods, so as to play better. Add a glass of water half an hour before fitness, and put on comfortable fitness clothes to facilitate fitness exercise.

The second step is to warm up,

Warm-up is very important, we can't ignore it. How to warm up scientifically? We can stretch dynamically to move the joints of all parts of the body, and then do jogging or brisk walking training for 10 minutes to improve the blood circulation of the body, let the body enter a state of exercise and reduce the chance of injury.

The third step is formal training.

In regular fitness training, strength training should be arranged first, and then aerobic exercise should be arranged. No matter who gains muscle or loses fat, you can't ignore strength training.

People who gain muscle arrange 40-60 minutes of strength training and 20-30 minutes of aerobic exercise at a time, while those who lose fat arrange 30-40 minutes of strength training and 30-50 minutes of aerobic exercise at a time.

Strength training should follow the principle that compound movements take precedence over isolated movements, and each target muscle group should arrange 4-6 movements. Choosing the weight of 10- 15RM can improve the muscle dimension.

We should allocate the training of muscle groups reasonably instead of exercising the same muscle group every day. We should arrange reasonable rest time for the target muscle group, with the large muscle group resting for 3 days after each training and the small muscle group resting for 2 days after training.

If you practice three times a week, you can do triple differentiation training, chest muscle+arm one day, abdomen+hip and leg muscles one day, shoulder and back muscles one day, and let the target muscles take turns to rest.