I mainly exercise in three areas. 1. Upper body. 2. abdomen. 3. Lower body (leg muscles) This is what I did: I only exercised the upper body on the first day. Only exercise the abdomen the next day. Only exercise leg muscles on the third day. Do it in this cycle. Each area can get a rest time of 48 hours. The following is a detailed plan to exercise each area. The first day is the upper body: warm up first. Then push-ups are performed in 4 groups 15. Take a break of 30 seconds between groups (I don't know if the rest time of each group is right). Four groups are finished, take a break for 2 minutes. Do dumbbell training. I don't know the specific name of the movement, I can only describe it roughly. ) The first dumbbell training is: stand up straight, put the dumbbells at your sides with one hand, then lift your hands up, and the whole body becomes a cross, then put down your hands. I make seven in each group and four in each group. There is still a 30-second break between each group. When you are done, lie in bed. One dumbbell in each hand. Cross your hands. Then put your hands up. Each group 10. Do 6 groups. Each group rests for 30 seconds. Then I still lay in bed with a dumbbell in each hand. Put your hands near your nipples. Then lift it up. 20 people in each group form 3 groups. Each group has a rest for one minute. After finishing, the next item is to sit in a chair. One dumbbell in each hand, put your hands near your shoulders, and then lift them up. Each group 10 makes 6 groups. Each group rests for 30 seconds. The next item is to exercise the arm muscles. I don't know what to call it. The action is done arm in arm. Take a dumbbell in one hand, put one arm under your arm, and then lift one up. 20 in each group. Do 6 groups. Rest between each group 1 min. Change your arm when you're done. Take a two-minute break after you finish. Then do boxing to relax your body. Each group 100. Do two groups. Appropriate rest time. The upper body is like this. (Take a break of about 2 minutes between each project. The next day is abdominal exercise: warm up first, and then do sit-ups in groups of 20. Do 6 groups. Rest between each group 1 min. Lie straight and lift your legs. A group of 20 people. Do 6 groups, and rest between each group 1 min. Lie on your side and lift one leg (I wonder if this will help the muscles on the side of your abdomen? ) There are about 20 in each group. Take a break of 30 seconds for each group and do 3 groups. Lie straight and bend your legs. Put your hands on your ears. Then the legs do the action of cycling. Groups below 100 1. Form a group. Stand on the ground and stand up straight. Feet are shoulder width apart. Hook your right foot with your left hand and your left foot with your right hand. 100 group. Form a group. Then relax and exercise, rest for 2 minutes between each activity, and do leg exercises on the third day. Warm up first. Then do squats, 20 in each group. Do five groups. Relax and exercise. Just do it in cycles. Eat a boiled egg 10 minutes before exercise every day. After exercise 10 minutes or so. A bag of milk and a boiled egg. Three meals a day is normal: eat early and eat well. Have a full lunch (a little meat is 80% full). Eat less at night (the list is mainly 60% full without meat).