Of course, even once, it is effective, and the effect depends on the amount of exercise. However, I suggest you practice your upper body and lower body three times a week, if only twice! Push the upper body with a socket, pull back, then shoulder, 2 heads, 3 heads, lower body deep, legs bent, and then practice abdominal muscles. If you don't practice strength, you can choose ball games, such as playing basketball, which is very good. Twice a week is effective, but the effect is definitely not as good as four times a week.