8-20 /5 Group

1: Pull-ups

12-20 /5 group

(without equipment,

Change to dumbbell one-arm rowing)

Step 2 bend your arms

12-20 times /3-5 group

2. Dumbbells bend alternately

40 /3-5 group

Step 3 sit-ups

20 /3-5 group

3: lunge

20 steps /3-5 groups

Diet:

1: Do not eat before training 1 hour.

2. You can drink water in moderation during training.

3: 15 minutes after training

Glucose water 30g * 150ML.

4: 30 minutes after training

1 apple, 2 slices of bread or 1 steamed bread.

5: 90 minutes after training

2 Liang of rice, chicken breast100g, 2 eggs, others. . .