Scientific fitness must grasp three elements: first, scientific fitness plan; Second, enough protein supplements; Third, enough muscle rest, but indispensable. Chest muscles, leg muscles, back muscles and deltoid muscles are all large muscle groups, and the rest are small muscle groups, such as biceps brachii and triceps brachii. Exercise once every two days. You can freely assemble a set of four-day rounds according to the planned fitness parts. It is best to exercise one large muscle group plus 1-2 small muscle groups every day. In the shared plan, the exercise action and frequency of each muscle part are very clear. You should weigh the equipment according to your own situation. The measure is that no matter which action, you will be exhausted in a group of 12 times, which means that this weight is very suitable for you. Besides, it is also important to share recipes with you. It is also important to supplement protein after exercise, because weight-bearing exercise can lead to muscle fiber breakage and tearing. At this time, it is necessary to absorb enough protein to repair and grow muscle fibers, and muscles can become bigger and thicker more effectively after getting enough rest.