Muscle exercise part
Rest between groups for 60-90 seconds. Nutrition: Eat more foods rich in protein, such as tofu, soybeans, beef, etc. Eat protein powder conditionally. Taboo: Don't eat high-carbohydrate and high-calorie foods, and don't smoke or drink when exercising muscles.
Biceps brachii: dumbbell bending 12*8 hammer bending 12*8
Deltoid muscle: dumbbell pressure 15*8 dumbbell side lift 20*8 bird prone 15*5.
Triceps brachii: supine flexion and extension 15*8, neck dumbbell flexion and extension 15*6.
Chest muscles: recumbent push 10*8 upward reclining push 10*8 overhead push-ups 20*3 chest clips 8*5
Thigh: Squat 15*5 Back Muscle: Pull-ups 10*5 One-arm Rowing 12*6
Abdominal muscle: abdominal muscle tear in the first two weeks+aerobic abdominal muscle tear in the third and fourth weeks +8 minutes+aerobic X and X2 abdominal muscle tear in the fifth and sixth weeks +8 minutes+aerobic X and X2 abdominal muscle tear +8 minutes+20*2 before aerobic training.