Aerobic exercise and other comprehensive exercises cannot be banned, but moderate exercise is possible. Adequacy is the standard here. For example, when you run, you can run 5km at a speed of 65,438+00, and the exercise ability of your heart, lungs and lower limbs is obviously sufficient (urbanite). It is not a problem to complete a standard set of 60 pull-ups (not for abdominal muscles, but one set every day)

We recommend two movements: squat and hard pull, which are relatively heavy and don't need too many groups, but the training should be strengthened. Both of these movements require the whole body to exert its strength and mobilize the most powerful muscles of the body to do work. The function of promoting metabolism and endocrine is irreplaceable by any other exercise. It is recommended to set aside at least one day every 5~7 days to do these two actions.

In equipment training, the goal of most equipment training is to gain weight and muscle (if you don't control your diet deliberately, the growth rate of fat will even exceed that of muscle). Because exercise can obviously boost your digestion and absorption ability, you must keep up with your diet after practice, and you can eat more meals (not less meals) so that with the overall improvement of your physical fitness and the steady growth of your weight (if you don't strictly control your diet, you can gain 8~ 10 kg of meat a month).