Exercise from 2 pm to 8 pm. It doesn't matter, but for the recovery and growth of muscles, it is best to sleep at night 1 1 later. Soreness is a natural phenomenon, and it won't hurt after a long time. Practice for 40 to 60 minutes every day in the first month, and the time can be extended. Do different exercises every day, such as chest exercises on Monday, arms exercises on Tuesday, legs exercises on Wednesday, back exercises on Thursday, latissimus dorsi exercises on Friday, etc. Make a simple table. For healthy foundation, drink 20 ~ 30 grams of cold water about half an hour after exercise. The daily intake of protein for adults is 65-90g, which is the highest. It is estimated that 25 grams is enough for each person. You'd better not do exercise at dinner, or all the food will be consumed. Eat after exercise every day. On Saturday, you need to stimulate your muscles to grow and weaken them. By the way, barbells, bench presses, dumbbells, birds, rowing and pull-ups are all necessary. . If you lie flat on your stomach on the bench, your ass will be exposed at the edge of the bench. It is best to keep your legs slightly bent over 60 degrees before putting them down and slowly lifting them. Do several groups and four groups for each exercise mode. If the intensity of each group reaches 8 to 12 times, you will feel weak. In other words, the weight of your barbell and dumbbell can only allow you to do so much. The rest time of a group should not exceed 1 minute. Abdominal movements are special. Each group must be exhausted and do abdominal exercises the next day. . Remember. Rest on Sunday. Relax yourself. I am a fitness enthusiast. I only practice hand boxing for my health. If you have any questions, you can ask.