Adaptive recovery training. Restore good training habits, smoothly transition to the platform period, restore cardiopulmonary function and further regain muscle sensation, be familiar with equipment, standardize movements, and ensure training time of 4 to 5 times a week, with equipment training as the mainstay and aerobic exercise as the supplement. Make sure that every muscle is stimulated twice a week, because training every muscle twice a week is the best way to improve muscle quality and muscle memory.

The weight of training gradually increases and the number of training times gradually decreases. Adopting the training method of large muscle group combined with small muscle group can further improve muscle quality, make muscle more linear, cooperate with certain nutritional supplements, increase muscle circumference, ensure the training time of 4-5 times a week, and circulate the body 1-2 times a week.

Dietary advice:

1. Adjust the diet, and the ratio of carbohydrate, protein and fat is 4: 4: 2.

2. Supplement enough vitamins and minerals.

3. Eat at least 25-30g of fiber every day, and have fiber food at every meal. Vegetables and coarse grains contain fiber.

Protein's intake should be increased. High-quality protein includes lean beef, fish, milk, eggs and seafood. A 70kg trainer consumes 70- 105g protein every day, and an egg white contains only 3-4g protein.

5. Drink plenty of water and ensure 2-3 liters of water every day.

6. Add carbohydrates and enough protein within half an hour after training.

7. Eat as many meals as possible a day, try to reach 6 to 8 meals a day, and don't make yourself hungry.

8. Write a diet diary and change the diet structure by writing a diary.

Taboos in the gym

1. No smoking. Nicotine promotes capillary contraction and hardening, reduces exercise effect and consumes vitamin reserves in human body.

You shouldn't eat in a hurry. It is neither elegant nor scientific to exercise immediately after eating. We should advocate normalization and enter the gym one hour after meals.

You shouldn't gossip. It destroys the rhythm of movements, makes it difficult to ensure the quality and quantity of movements, and greatly reduces the exercise effect.

You shouldn't make jokes, and you shouldn't exercise too much. We must concentrate and go all out. Joking will distract athletes or discourage them from laughing, which will destroy the movement rhythm.

You shouldn't force yourself to exercise. In order to strictly implement the exercise plan, if you persist in exercising when you are tired and need to rest, you will get sick because of physical exertion. Remember that you can only compare yourself with the past, don't blindly compare with others.

6. You shouldn't exercise blindly. Hard exercise and scientific guidance will make you get twice the result with half the effort.

7. You shouldn't take a bath at once. We should advocate taking a rest for 30 to 60 minutes after exercise, properly replenishing water, and then taking a shower with warm water for not too long.