正餐（中、晚）➕辅食（起、睡），锻炼（室内）运动（户外）➕无力感；辅食（锻炼、运动前）➕蛋白质（锻炼、运动后），益生菌➕复合维生素，温开水➕……
- Main meals (lunch, dinner) ➕ Snacks (after and before bed)
- Exercise (indoor), Sports (outdoor) ➕ Fatigue
- Snack (before exercise, sports) ➕ Protein (after exercise, sports)
- Probiotics ➕ Multivitamins
- Warm boiled water ➕ …
正餐（中、晚）➕辅食（起、睡）
- Main meals (lunch, dinner) ➕ Snacks (after and before bed)
正餐（中、晚）
- Main meals (lunch, dinner)
含蛋白质和碳水的各类绿色健康食物。
- Various green and healthy foods contain protein and carbohydrates.
辅食（起、睡）
- Snacks (after and before bed)
各30g全脂（脱脂）奶粉+250ml温开水+糖类。
- Each 30g of full-cream(skim) milk powder + 250ml of warm boiled water + sugar.
锻炼（室内）运动（户外）➕无力感
- Exercise (indoor), Sports (outdoor) ➕ Fatigue
锻炼（室内）
- Exercise (indoor)
一天“一组”，每组多个项目，每个项目+50次或+3分钟；一周3-4天，每天下午4-5点或晚间9-10点。
- One “group” a day, each group with multiple items, each item +50 times or +3 minutes; moderate, 3-4 days a week, 4-5 pm or 9-10 pm every day.
1、热身。
- Warm up.
沉肩：肱二头肌内侧紧贴胸肌。肩高于肘高于前臂。避免肩以上位置，斜方肌等肌肉发力。
- Sink shoulder: the medial side of the biceps brachii is close to the chest muscle. Shoulder above elbow, elbow above forearm. Avoid positions above the shoulder, like the trapezius and other muscles exert force.
2、“哑铃”：前平举、侧平举、肩部推举、反向飞鸟；各+50次，每13次一小组，共5个小组。
- “Dumbbell”: Front Raise, Lateral Raise, Shoulder Press, Reverse Fly; each +50 times, every 13 times a squad, a total of 5 squads.
（前平举：Front Raise，主要锻炼三角肌前束。侧平举：Lateral Raise，主要锻炼三角肌中束。肩部推举：Shoulder Press，主要锻炼三角肌前束和中束。反向飞鸟：Reverse Fly，也可以叫Rear Delt Fly，主要锻炼三角肌后束。）
3、“杠铃”：深蹲、弯举、卧推、划船；各+50次，每13次一小组，共5个小组。
- “Barbell”: Squat, Curl, Bench press, Row; each +50 times, every 13 times a squad, a total of 5 squads.
（杠铃深蹲：Barbell Squat，也可以叫Barbell Back Squat，主要锻炼腿部、臀部肌肉。杠铃弯举：Barbell Curl，主要锻炼肱二头肌。杠铃卧推：Barbell Bench Press，主要锻炼胸肌和肱三头肌。杠铃划船：Barbell Row，也可以叫Bent-over Barbell Row，主要锻炼背部肌群。）
4、直腿卷腹、屈腿仰卧起坐；各+50次，每25次一小组，共2个小组。
- Straight Leg Curl-up, Bent leg Sit-up; each +50 times, every 25 times a squad, a total of 2 squads.
（直腿卷腹：Straight Leg Curl-up，主要锻炼上腹肌。屈腿仰卧起坐：Bent Leg Sit-up，主要锻炼整个腹肌。）
5、手抓、脚抓；各+100次。
- Hand Grip, Foot Grip; each +100 times.
（手抓：Hand Grip，主要锻炼手部和前臂肌群。脚抓：Foot Grip，主要锻炼脚部和小腿肌群。）
6、平板支撑；+3分钟。
- Plank; each +3 minutes.
（平板支撑：Plank，主要锻炼整个核心区域。）
7、结束；收纳、整理。
- Put an end to; store and organize.
运动（户外）
- Sports (outdoor)
骑行、爬山、散步……
- Cycling, hiking, walking …
辅食（锻炼、运动前）➕蛋白质（锻炼、运动后）
- Snack (before exercise, sports) ➕ Protein (after exercise, sports)
辅食（锻炼、运动前）
- Snack (before exercise, sports)
30g全脂（脱脂）奶粉+250ml温开水+糖类。等
- 30g of full-cream(skim) milk powder + 250ml warm boiled water + sugar. etc.
蛋白质（锻炼、运动后）
- Protein (after exercise, sports)
分离乳清蛋白，适量。一份，30g分离乳清蛋白+250ml温开水。或者两份
- Isolated whey protein, appropriate amount. One, 30g isolated whey protein + 250ml of warm boiled water. Or two
益生菌➕复合维生素
- Probiotics ➕ Multivitamins…
促进消化、维持肠胃健康，补充营养素……
- Promote digestion, maintain gastrointestinal health, supplement nutrients …
温开水➕……
- Warm boiled water ➕ …
锻炼、运动的间歇时候，以及分离乳清蛋白的吸收，需要消耗大量水分。为避免上火，需要及时补水。
- When taking a break in exercise, sports, and the absorption of isolated whey protein, requires a lot of water consumption. To avoid fire, timely replenish water is necessary.