According to the exercise sequence: anaerobic exercise+aerobic exercise

Spend 10 minutes warming up and stretching, and then start physical training. In order to exercise large muscle parts, freestyle equipment is also needed. Physical exercise lasts about 40 minutes, followed by 30 minutes of aerobic exercise.

Day 1: chest muscle+triceps+abdomen+(aerobic exercise);

The second day: aerobic exercise (if possible);

Day 3: back+shoulders+both ends+(aerobic exercise);

Day 4: Aerobic exercise (if possible);

Day 5: Lower body+abdomen+(aerobic exercise);

Day 6: Aerobic exercise (if possible);

In terms of diet:

Three meals a day are indispensable, and the intake of protein is very important in physical training. The daily intake of protein is about 0.5g/kg body weight/kloc-0. WPH hydrolyzed whey protein powder is a good choice.

Studies have shown that the increase of muscle content in the body contributes to the improvement of overall function, fat burning and muscle synthesis.

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