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jiansheng（jiansheng） A complete fitness regimen should include eating (eating), training (training), sleep (sleep), and training, consisting of three main parts, heart, lung, strength, and flexibility. In view of this, my training plan is: start with 5-10 minutes of aerobic warm-up, and end with 5-10 minutes stretching relaxation, with 40-50 minutes of strength training in the middle. Strength training consists mainly of: 1) back: the pull-up (the front of the neck); 2) chest: flat push (postures) 3) legs: heavy squat (Smith squatting); 4) shoulder: barbell lift (dumbbell promotion); 5) arm: barbell curve (dumbbell curved lift); 6) abdominal: sit-ups (lie on your back). Note: training 3 times a week, the next day, every time 1 hour or so, to practice the whole body, every part an action, action standby in brackets, an action 3 groups, each group of 8 to 12 times, action and action between 2 minutes, group and group interval between 30 to 60 seconds, forcibly exhale, relax when inspiratory, the movement wants slower. A gradual increase in weight must be used to increase the fitness of muscles and thus to respond to training. Training with free weights. This allows the muscles to react better to the resistance of the instrument. Because it allows more muscle to get involved in the movement. When doing the action, either lift or down, control the movement, so that you can concentrate hard and avoid borrowing. Food: eat less, eat more, eat more eggs, milk, and meat. The daily diet is: moderate protein, less fat, high content of carbohydrates. The proportion of 3 major nutrients should be 25:20:55. Steamed buns, noodles, rice and other staples such as yam, oats, potatoes and other carbohydrates are very high in content, which can be preferred. Protein is the most important nutrition source of muscle growth, and bodybuilding trainer protein should be based on non-fat or low-fat foods, such as skim milk, egg white, fish, skin fowl, steak, etc. Sleep: its best to sleep 8 ho