Strength training plan: I'll draw up a training plan without equipment for you first.
Push-ups: twice a week; More than 48 hours apart: 4 groups each time; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be completed at one time. If you can do 50 at a time, then each group has 30.
Belly rolling: 3~4 times a week, once every other day. 4 groups at a time; Grouping interval: 2 minutes; Quantity of each group: the method is the same as above.
Backhand pull-ups: twice a week, with an interval of more than 48 hours; 4 groups at a time; Grouping interval: 2 minutes; Quantity of each group: the method is the same as above.
Squat: twice a week, with an interval of more than 48 hours; 4 groups at a time; Grouping interval: 1 min; Quantity of each group: the method is the same as above.
Body heel: twice a week, with an interval of more than 48 hours; 4 groups at a time; Grouping interval: 1 min; Quantity of each group: the method is the same as above.
Precautions in diet: the diet structure should be high in protein, low in fat and low in carbohydrate.
You can eat two or three eggs a day, but be careful not to eat two or three eggs at a time. Eat a whole egg for breakfast, an egg white at noon and an egg white for dinner (egg yolk cholesterol is too high, one egg yolk a day is enough). Eat two or three at a time, not everyone can digest.
You must eat meat, but what kind of meat should you eat? Eat less meat, even the whole lean meat contains a lot of fat. Eat more chicken and fish with high protein and low fat.
Eat less flour and rice carbohydrates such as rice and noodles, and eat more coarse grain carbohydrates such as potatoes, corn, sorghum and oats. If you are thin, you can ignore it for the time being. )
If you buy protein powder, please drink it half an hour after fitness. Drink as much water as possible every day.