1. First, do anaerobic exercise after warming up. You can practice dumbbells and do push-ups There are about 3 to 8 groups for each part, and each group is about 8 to 12RM (for example, a heavy object can only be lifted five times, which is RM). The interval between each group is 1 to 2 minutes. At this time, you should stretch your muscles to make them fully aerobic. You can stick to it every day, but don't practice the same muscles every day. Muscles in the same area should be exercised every other day, because they need adequate rest.

2. Then do aerobic exercise, such as running and cycling for about 40 minutes. If there is no excess fat, there is no need to do aerobic exercise.

3. In abdominal exercise (such as sit-ups, leg lifts, etc.). ), you can practice abdominal muscles four to five times a week, and do three groups at a time, each group is 10 to 15, and each group has an interval of 1 to 2 minutes.

4. The increase of intake can also promote muscle growth. First of all, during this exercise, you must eat a little more than before. If you want to grow muscles, you should eat more foods rich in protein, such as milk, eggs and fish.