Run 1000 meters every day, and increase the number of meters appropriately after adaptation; Do 80 sit-ups before going to bed every day, increase the number appropriately after adaptation, and relax your muscles after finishing; Pay attention to dieting and consciously eat less on the basis of supplementing the nutrients needed by the body; If you have arms, you can lift dumbbells, 20 in each group, 3 groups at a time. I hope I can help you ~ ~