Give you simple advice, work and rest on time during the summer vacation, and be sure to be regular.

In the first week, get up and jog for 2KM in the morning, and then run back, it will be 4KM. Don't stop halfway, you can increase your vital capacity (you can do three groups of leg lifts at home in rainy days, each group 100).

Sweat at the end of the run, pull down the leg ligament, and then do several groups of push-ups according to your body's endurance. Then relax your legs and arms.

Free activities in the afternoon, but basketball, swimming and the like, let the body start to move.

Do two groups of push-ups before taking a bath at night, about 30 in each group.

In the second week, the body ache was relieved. I brought a pair of small dumbbells, one in each hand when running, and the mileage increased by 1KM. Push-ups increased after running, and so did push-ups at night, with 50 in each group.

From the third week, the morning running kilometers increased by 1KM, and so did other events. Hold on.

Summer vacation is long, but it is short for changing the body. In addition to these, you can add some extra exercise according to your physical endurance, but remember not to overdo it. You want to keep fit, not keep fit, which must be distinguished.