After warming up, do strength exercises first. Barbells and dumbbells should be made according to their own situation. Generally, a project needs to be done in four groups, and each group can do average quantity or increment.
1. For the standard forehand horizontal bar, the pull-ups must reach one group 10 to make four groups, and the pause of each group should not exceed 40-60 seconds, so as to exercise the triceps brachii of latissimus dorsi.
2. The standard chest push-ups with slight landing must be able to do a group of 30 push-ups and four groups, with a pause of no more than 40 seconds in each group, and exercise the pectoralis major waist and abdomen muscles.
3. Dumbbell, you have to watch the video. I can't explain this sport. Do you know what arm verticality is? The correct training of biceps brachii is that the big arm always moves up and down perpendicular to the ground between 30~ 120 degrees, so that the muscles will not always be in a tight state when they relax. A group of 20 dumbbells 15KG will be made into 4 groups, and each group will pause for no more than 60 seconds to train the muscles of biceps brachii and forearm.
4. Slowly squat in a group of 50 to do 4 groups, and pause in the middle of each group for no more than 40 seconds to train thigh muscles.
Second, we should do aerobic exercise, such as running, swimming and cycling. Personally, I think running is easy to damage joints, so I suggest swimming and cycling. Aerobic exercise for at least 30 minutes is suitable for personal ability practice. Because it usually takes 30 minutes to start burning fat.
Third, don't drink water when you are thirsty after exercise. Thirst is because the fat in your body is burning, which will make the fat burn. Don't replenish water immediately. It is best not to drink carbonated drinks!