Do not practice abdominal muscles, mainly leg and shoulder muscles. Sports without shoulder muscles include push-ups, dumbbell bending, dumbbell flat push, barbell bending and barbell flat push. Actually, there is no need to go to so much trouble. Just practice in the way you like. As long as you persist, it will be effective in one month until you can't lift your arms every day.
The following is the most important thing, because you only drank a glass of milk in the morning, and now the absorption effect of the digestive system is the best. Start lunch, this meal must be rich. Beef, pork, squid, peanuts and other high-protein things must be fully supplied. The staple food is preferably rice. A 6-inch bowl must be flat. You must eat it whether you can eat it or not. Otherwise, you can't gain weight. Remember not to eat cucumbers. Vegetables can be fungi, and cabbage and radish can be eaten. After this lunch, you can sit still for 30 minutes, and then you can go to bed. Because I am so tired in the morning, I fall asleep easily. You get up at about 4 o'clock. Running is not to continue exercising, but to relax the tense muscles in the morning. You can listen to MP3, stroll and run, with your arms hanging naturally or behind your back, and let your arms relax naturally with the rhythm of running, about half an hour. Then go home, take a shower and have dinner. Dinner doesn't have to be as rich as noon, but you must eat well. You can choose what you like to eat. Remember, don't eat cucumbers. After dinner, watch TV and play games online. End of one day, repeat the next day.
Increase or decrease the number of fitness exercises according to your own situation. Don't practice counting step by step before adding quality! ! ! !