You can't practice for one part, but you must practice for the whole body. Running is a sport that can be exercised in all parts of the body, but if you want high-intensity fitness, you must persevere and persevere, running for 3 to 4 days a week. It is best to run once every other day, and the running time must be more than 40 minutes. Only at this time can the body's fat and carbohydrates be combined to achieve the purpose of high-intensity fitness, and there must be surprises if you persist for a month.
Note: Be sure to supplement your diet when exercising.
(The following is my morning exercise table)
Exercise 30 minutes after getting up in the morning.
Push-ups in 3 groups, 20 in each group (chest exercises)
Sit-ups in 2 groups, 30 in each group (the movements must be standard) (abdominal muscles)
From both ends of the V, there are two groups, each group is 10 (abdominal muscle training).
Then jog for 30 minutes, rest for 5 minutes, then leg press for 30 minutes and jump rope for 300-500 times. If possible, you can do three groups of pull-ups, each group 10 times. Pull-ups are a good exercise method for biceps brachii, deltoid, pectoralis major and dorsal muscles on the arm, and the effect is obvious, but you must stick to it.
Take a 2-minute break between groups and a 5-minute break between events.
Note: (Muscles are not practiced every day, and there must be a process of absorption. Generally, muscles can rest for 24 hours, and they don't need to practice every day. They can practice 3 or 4 times a week, and the effect is very good. )