One thing to note here is that it is fitness, not strength, and it needs to do multiple groups of exercises with reasonable weight to exercise muscle lines. If your fat is thick, do aerobic exercise first, reduce the fat layer, such as brisk walking, jogging, swimming and cycling, and practice for 30 minutes every other day to consume the fat stored in your body.

Aerobic exercise can be done every other day, and dumbbell training can be carried out after reaching the ideal level. By doing dumbbell breast enlargement, you can control the weight and let you lift 65,438+00 continuously, and each group does 4 groups of 65,438+02. Try to stick to the last two and do it every other day. Push-ups can practice triceps in a narrow distance and chest muscles in a wide distance. Sit-ups have five movements, three groups a day, and each group has more than 20 movements. Be sure to keep your abdominal muscles strong and don't put your hands behind your neck. You should cross your chest to avoid pulling your cervical spine.

I won't elaborate on the specific actions. I searched a lot on the internet. I suggest you look at Sina's "Sports Genius-Yu Jun" blog. It's more comprehensive there It also includes scientific topics such as diet and sports taboos.

All right, that's it.