First, do chest exercises. Do 4 groups with barbells, each with 8~ 12 birds, and then do 4 groups with dumbbells, each with 8~ 12 birds.

2. Shoulder training Shoulder training With the help of barbells and dumbbells, first use barbells to push 4 groups of 8~ 12 in each group, then use dumbbells to push up, lift the bell and shrug. Dumbbells can be practiced alternately or at the same time.

Third, you can use your own equipment first, then use dumbbells to do one-arm paddling and barbells to do supine arm flexion and extension.

Fourth, practice your legs and do squats with barbells.

Run for 30 minutes after practice every day, pay attention to control and keep the rhythm. Practice abdominal muscles after running. I recommend you buy a roller to practice your abdominal muscles. The effect is very good.

Pay attention to safety when exercising ~ ~

I hope I can help you ~ ~