Run before going out, and run until the body is slightly hot, as a necessary preparation before exercising every morning;
Do broadcast gymnastics, or learn simple martial arts routines or practice some basic movements of martial arts. Do more in-situ take-off, in-situ take-off, run-up take-off and touchdown take-off every day, and do more exercises such as horizontal bar and parallel bars.
About diet:
Be sure to have a full meal every morning, and eat well at noon. Chicken, duck and fish can be eaten at will. However, dinner: first, it is best to eat some pasta; Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much.
Two hours after dinner, you can go out for a walk, go home and do push-ups. After digestion, you can hang up on the horizontal bar and parallel bars and do sit-ups. When you get used to it, you can increase your exercise.
If you are satisfied, please adopt it, thank you!