1, each big muscle comes out to practice independently. For example, if you practice your chest muscles today, you will do it alone, not the second arm and the third arm.

2. Relative muscles can be practiced together, such as pectoral muscles and back muscles, brachialis muscles and brachialis muscles, quadriceps femoris and quadriceps femoris (this is not contradictory to the first one and is suitable for intermediate and above).

3. Now you mainly practice chest muscles, the third and second branches, abdominal muscles, quadriceps femoris and biceps femoris.

4, 5-8 groups at a time, each group 8- 12 weight, 50%-70% of your maximum weight.

5. Pay attention to nutrition and rest

6. Action essentials You can buy related books and watch videos.