Do aerobic exercise for about 30 minutes first, and then do high-intensity anaerobic exercise for a few minutes for the target muscles. Because aerobic exercise consumes fat, the fat layer in the chest and abdomen becomes thinner, which can highlight the outline of chest muscles and abdominal muscles. High-intensity anaerobic exercise will tear the target muscle. After the muscle is torn, it can regenerate during the repair process, thus increasing the muscle mass. Rest for about half an hour after exercise, and supplement enough protein, a small amount of carbohydrates and fat to provide sufficient raw materials and energy for muscle synthesis. Exercise 2~3 times a week.