On the basis of three meals a day, add two meals: 1) Don't eat on an empty stomach before training, and eat a small amount of carbohydrates; 2) Supplement protein after one hour of training (eat milk, eggs and a small amount of carbohydrates); Eat more bananas at ordinary times, and eat high-protein food when you are hungry (exercise will increase your appetite)

2. Training plan: Go to the gym to practice, take a day off after practice, and warm up before practice 10 minutes (skipping rope or running is ok).

1) Chest and arm muscles:

One barbell bench press: 4 or 5 groups, 8 to 12 times in each group, rest between groups 1 minute. Breathing method: exhale when exerting force, and inhale when putting it down (very important);

B The barbell is pressed upward: 4 or 5 groups, 8 to 12 times in each group, with rest between groups 1 minute. Breathing method: exhale when exerting force and inhale when lowering (very important);

C barbell inclines downward: 4 and 5 groups, 8 to 12 times in each group, rest between groups 1 minute. Breathing method: exhale when exerting force and inhale when lowering (very important);

D Big Bird: 4 or 5 groups, 8 to 12 times in each group, and rest between groups 1 minute. Breathing method: exhale when exerting force, and inhale when putting it down (very important);

E after the break, * * * exercise for about 60 minutes.

2) Abdominal muscles:

Sit-ups: 4 or 5 groups, each group 15 to 20 times, with 2 minutes rest between groups; Breathing method: exhale when exerting force, and inhale when putting it down (very important); Raise the height of the feet, increase the difficulty, and achieve the effect of abdominal muscle training.

Note: the weight of each group should be appropriate, and try to do it 8 to 12 times; In other words, you can't do it eight times, and the weight is too heavy; Can do 13 times, with light weight.