Training, nutrition, rest
In terms of training,
Don't take too long, don't get up for 60 minutes at a time, it's not good for a long time, it will consume your muscle components;
In the project, we should do more compound movements based on barbells, such as squatting and hard pulling, during which we should train dumbbells and fixed instruments;
The frequency is 4-5 times a week.
Nourishing ground
This is very heavy, so we should make a calculation according to the interest rate (this step is also a very professional process), and then mix the nutrients and eat according to the quantity. Insufficient nutrition, poor training effect, excessive, the body will also have a burden.
rest
High quality sleep should be maintained for more than 7 hours.
This is a systematic process. If you don't understand, it's easy to get hurt. Let's find a personal trainer or an online fitness trainer and make a training plan according to your situation.