Can be done simultaneously. It is best to run more than five times a week, at least half an hour each time, alternately. This will make your meat firm.

As for the chest muscles you want to grow, you can practice once every other day, mainly doing wide-range and narrow-range push-ups, and each group will be exhausted, and then doing dumbbell push (lying on the bed, holding the dumbbell to push) for three groups, each group 12 to 15 times, and taking a break between groups 1 2 minutes. Eat high-protein and low-fat food. My personal trainer at the health club. QQ:92920 17 19