1, chest muscle bench press barbell+push-ups (not just the amount, uniform speed, in place), each group 10- 12 times, and the rest time of each group should not exceed 1 minute.

2, abdominal muscles If you want to make the sit-ups better, you can try to make the following changes-only do 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds. This effect is much better than 1 minute 60 times!

3. Shoulder, back and arm pull-ups (it will definitely be difficult to make multiple sets of standards at first, and the key is to stick to it. From the first month 1 in each group to 5/in each group, which is a great progress). According to your physical condition, there are 4 groups, each group is 65,438+0-5. If you are in good health, you can add (.

4. Four groups of leg squats, each group 10- 12 times, and the rest time of each group does not exceed 1 minute.

5. Each of the four groups of calf lift heel is exhausted (the next group will be exhausted), and the rest time of each group should not exceed 1 minute.

The above scheme: it is best to practice every other day (that is, finish practicing today, rest tomorrow and practice the day after tomorrow ...)

Of course, you must keep up with your diet, add more protein, eat at least 2 boiled eggs (not tea eggs) after each exercise for 30 minutes, and occasionally eat 2 egg yolks, so you can have more than 2 protein. You should also pay attention to the intake of protein in the normal three-meal diet. If possible, eat more beef, mutton and chicken breast. At the same time, drink more water every day, not less than two liters. Speed up the body's metabolism. Don't eat after nine o'clock at night. Otherwise, there will be heat that is difficult to consume and fat stored in the body.