Lay a good foundation for you in the first month
Monday to Friday:
Jogging first, strengthen the heart and lung function, at least half an hour every day, this is outside, and you can skip rope if you have energy at home. 10 minutes is divided into three groups.
Eat three meals on time, don't stay up late, eat more food that is good for your eyes and exercise for 5 minutes every two hours.
After getting better.
Weekend: Go out and run 5 kilometers, and try to finish it in 30 minutes, even if you walk.
In the second month, you can try slight muscle stretching, push-ups and sit-ups. These two things are best done after you run and jump rope. Four groups of push-ups and four groups of sit-ups are best exhausted. The rest interval of each group is best not to exceed 2 minutes, and you can do it every other day when you are in good health.
In the third month, every day on the basis of the second month, after each exercise, go find a horizontal bar to hang for a while. Your abdomen can refer to the video, and I will give you six abdominal muscles in eight minutes.
In the fourth month and the third month, the number of times and groups should be appropriately increased.
You can buy dumbbells in the fifth month. Refer to online muscle training methods to exercise muscles scientifically, and then stick to it.