You lose weight, so you don't need to use extra weight. Warm up a group before all the movements begin ~ this will not have much impact on your injured part.

A 3-day cycle' Do strength training first, and then do 40 minutes of aerobic exercise every day.

Day 1 ~ chest plate push 4 groups of inclined plate push 4 groups of rope lock chest push 4 groups

Three heads, four groups of arms flexion and extension, four groups of chest depression, four groups of arms flexion and extension.

Shoulder strength pushes 3 sets of dumbbells forward and lifts 3 sets of dumbbells horizontally.

Aerobic exercise for 40 minutes is the best.

Come back the next day, pull up 4 groups (you can use strength if you can't pull)

Pull down 4 groups after strength, and rank 4 groups in sitting position.

You must warm up the first group before pulling the fourth group hard.

Double-headed standing straight bar bending 4 groups sitting dumbbells alternately bending 4 groups

Aerobic exercise for 40 minutes

On the third day, four groups of legs squatted, four groups of legs flexed and stretched, and four groups of prone legs hooked.

Legs standing and heels lifting 4 groups

Aerobic exercise for 40 minutes.

You can rest on the fourth day ~ or just do aerobic exercise.

Generally, 60-70% of your maximum weight is used in each group 18-25 times.

Don't drink too much water during aerobic exercise, just moisten your voice.

Eat 65438 0.5 hours after exercise+try not to eat 3-4 hours before going to bed.

It is forbidden to eat high-calorie snacks.