First of all, the original intention of fitness can be divided into two categories. The first category is bodybuilding tendency, and men choose more. The popular point is muscle man, whose main purpose is to shape violent muscles. In this regard, anaerobic equipment is the main exercise, supplemented by aerobic exercise, which can play a soothing role; The second category is the tendency of self-cultivation, which is mostly chosen by women. Of course, some men tend to exercise a well-proportioned figure. This kind of exercise should be mainly aerobic exercise, supplemented by anaerobic exercise, in which anaerobic exercise is for strengthening local muscles. Diet, bodybuilding exercises tend to consume a lot of protein and carbohydrates, and the main way is to drink protein powder. It should be noted here that whey protein is recommended to drink, not plant protein or other synthetic proteins, because whey protein has not been heard of too obvious side effects so far, that is to say, even if it is ingested too much, the part that the body can't absorb will be directly excreted, but like plant protein, too much intake will cause a burden on the kidneys. And it is best to supplement some simple carbohydrates and simple protein, such as bread and protein powder, immediately after exercise. Another point is that it is best to eat an apple to neutralize the fruit acid in the body and help relieve the pain. The exercise of bodybuilding tendency is different according to different positions. For example, the best way to exercise chest muscles is to recommend barbells, which can be subdivided into three different positions to exercise the lower chest, middle chest and upper chest. Moreover, you must ensure adequate rest after high-intensity exercise. If you just work hard and don't get enough rest, it will be counterproductive. For a simple example, migrant workers on the construction site, as well as bodybuilders, also do manual labor every day. Why is there such a big body gap? On the one hand, it is diet, on the other hand, it is enough rest. The exercise limitation of self-cultivation tendency is not very great. Running and swimming are mainly recommended, followed by cycling. When running and swimming, the muscles of all parts of the body move in harmony. For example, if the equipment is to exercise local muscles, then running and swimming are to exercise the whole body, but only local targeted exercise can see more obvious effects. Moreover, running and swimming can best improve people's endurance, which is indeed a very convenient and economical exercise method, but the difficulty lies in persistence. To sum up, healthy and comprehensive catering is advocated in diet. Meat, vegetables, grains and fruits are indispensable, but bodybuilders have a greater demand for protein and carbohydrates. If you can eat at least five different vegetables, three different fruits and two different nuts every day, then you need not worry too much about your diet. This is basically a comprehensive nutritional intake, and we are working hard in this direction at present, hehe. If you have a waist injury, you need to pay attention to the intensity of exercise. Don't be too reluctant and too demanding. As long as you keep practicing, the effect will naturally come out after a long time. You can ask me if you don't understand anything.