First, auxiliary equipment. Such as barbells, dumbbells, horizontal bars, etc. Second, make a training plan. The weekly training plan is carried out step by step as planned. For example, from Monday to Saturday, the upper limbs, shoulders, chest, abdomen, waist, back, buttocks and lower limbs are trained alternately every day. Third, sports nutrition should be reasonable and balanced. Eat more foods rich in protein and vitamins. Such as eggs, beef, poultry, bean products, vegetables, vitamins and so on.