The exercise tutorial suggests that from that day on, you need to make an exercise training plan for yourself, ensure food nutrition every day, drink plenty of water, go to bed early and get up early, have a positive and healthy attitude, and it is best to have a friend to exercise with, so as to stimulate the potential of exercisers. The training plan is as follows. Please note that you should exercise before exercise 15 to 30 minutes:

Running, insist on running two 3 kilometers every day, one with load 10-20 kg and the other without load. If you run 3 kilometers and 23 minutes with a load, it may be about 20 minutes without a load. Finally, you must sprint 100 meters, so that your physical fitness will improve rapidly. Pay attention to adjust your breathing, lean forward and look forward when running.

Push-ups, do 30-80 times a day, exercise your abdomen and arms, and adjust your breathing at the same time. Keep your hands shoulder-width apart and look forward.

Pull a single pole and insist on pulling 20-50 every day; Keep pulling 50-200 dumbbells every day, exercise your arms and waist, and adjust your breathing. Keep your hands shoulder-width apart and look forward. Keep your body in harmony.

Sit-ups, insist on pulling 30-60 times a day, exercise the waist and abdomen, and at the same time adjust your breathing properly and do a good job.

Get down and stand up. Keep pulling 60- 100 every day. Squat down and stand up to practice thighs. Squat is an action that requires great lung capacity and a strong heart. The standard of squat is to keep the back straight and the hip joint lower than the knee joint. Incorrect technical movements can damage the knee joint.

Swimming, keep swimming for 30 minutes every day-1 hour. Swimming is mainly to exercise the whole body's coordination ability, enhance myocardial function, improve vital capacity, maintain body coordination, adjust breathing, and relax the whole body when swimming.

Do it as suggested above 1 to 3 months. Your health must be very good.