Not for a certain part of the practice, must be for the whole body exercise, running is a part of the body of every part of the exercise, but in order to high-intensity fitness must be insisted on, consistently, 3 to 4 days a week running. It is best to run every other day and must ensure that each running time should be more than 40 minutes, only to this time the body's fat and carbohydrates can be combined to achieve the purpose of high-intensity fitness, adhere to a month there must be a surprise.

Note: During the exercise period must supplement the diet.

(The following is my morning training table)

Wake up 30 minutes after the morning exercise.

Push-ups 3 sets of 20 (pectoral)

Sit-ups 2 sets of 30 (must be standardized) (abdominal)

V-head-ups 2 sets of 10 (abdominal)

Then jog for 30 mins, rest for 5 mins, then press-ups for 30 mins, and jump-rope for 300-500 reps in 3 sets. If you have the conditions to do pull-ups in 3 groups, each group of 10 times. (Pull-ups are a good exercise for biceps and deltoids on the arms, pectoral muscles on the chest, and back muscles, and the effect is obvious, but you have to stick to it.)

Rest 2 minutes between sets, rest 5 minutes between items.

Note: (muscles are not practiced every day, there must be a process of absorption, the general muscle rest 24 hours, so there is no need to practice every day, a week to practice 3, 4 times can be, and the effect is very good.)