19-year-old boys have grown up, and are about to enter the university or workplace and start normal communication with the opposite sex. Personal image is very important. A capable, sunny and energetic boy will make more people like him. If you can show the lines and contours of your muscles when your clothes are thin in summer, people will think you are different and girls will feel more secure. Therefore, if you are in a general posture, then fitness should be based on muscle training, supplemented by aerobic exercise. Specifically, push-ups with different shoulder and elbow widths can increase the strength and muscle circumference of shoulders and arms; Increase the girth of shoulder muscles, upper arm muscles and forearm muscles through dumbbell lifting, bending lifting and front horizontal lifting; Increase abdominal muscle circumference through abdominal roller skating, horizontal bar abdomen and leg lifting; Increase thigh muscle circumference by squatting under load and lifting and bending back with small feet under load; Improve the circumference of calf muscles through repeated weight-bearing toe pad exercise. All of the above are my experiences in fitness exercises that I can do with simple equipment at home. If I have the conditions to go to the gym, I will practice better. Need to be reminded that the muscles in every part of the fitness exercise should be trained to be sore at that time, and then the pain will have an effect. Before the muscle ache in this part disappears, it is necessary to train the muscles in another part alternately, and the strength of each part should be maintained for one week to ten days before it can be overweight. Finally, the intake of protein and fruits and vegetables should be appropriately increased. If you are a chubby young man, it is recommended to add at least one hour of aerobic exercise between fitness exercises, such as jogging and interval running. If you are in poor health and poor sports foundation, you should follow the principle of gradual progress. More importantly, it is necessary to control food intake, eat less and eat more meals, reduce the intake of starchy foods, and increase the intake of protein, vegetables and fruits. Okay, let's talk about this first. The specific experience must be summed up in the practice after reading and learning.