Morning: Run 5000M, which can be completed in about 30 minutes. Pay attention to warm-up (jogging, leg press).

Evening: Juli arm 3 groups, dumbbell arm flexion and extension 3 groups, sit-ups 3 groups (each group is 80% exhausted).

Thursday and Friday:

Morning: Warm-up 15 minutes. 30m sprint *3 groups, 60m sprint *3 groups, 120m sprint *2 groups.

Evening: Push-ups, Squats, Sit-ups (90% exhausted in each group).

Saturday:

Swimming, ball games

Precautions: Be sure to fully warm up before each exercise; The effect of single parallel bars is obvious, which greatly improves physical fitness; Beef, chicken breast, oysters, broccoli, milk and egg white will all promote the synthesis of muscle tissue.