First, ensure good health, no diseases unsuitable for long-term exercise, good living habits, no smoking or drinking, go to bed early and get up early, and have a balanced diet and nutrition. If you don't specialize in fitness, you don't need to buy high-grade nutrients such as protein powder in your diet. Just eat on time and eat well.

Second, jogging, jogging must first pay attention to breathing, speed is not important, and you must never run out of breath at any time. It is best to keep the breathing frequency consistent with the rhythm of running, such as two-step inhalation and two-step exhalation. Jogging can keep you in good shape and consolidate the exercise effect, but it has no obvious effect on improving your physical fitness and is suitable for long-term persistence.

Third, practice fighting sports. Fighting requires the unity of every strength in the whole body and the harmonious use of every muscle, which requires very high coordination between physical fitness and body.

Fourth, practice equipment. When using the instrument, we must master the correct use method, otherwise it will be difficult to achieve good results. Some people practice dumbbells for a long time and sweat profusely every day, but they may not grow a few muscles. Some people only practice for dozens of minutes every day and don't sweat much, but the effect is very good. This is the problem of method.