If you want to practice strength and increase strength, you need to use heavy objects to stimulate muscles in all parts. There are not many times in each group, 8~ 10 times, and four groups are enough. But someone needs protection. The greater the weight, the better, but it must be protected! Mainly two heads and three heads, chest, back and shoulders, and then practice abdominal muscles, which is basically enough.

If you want to practice muscle contour, be gentle, but you must do it several times, maybe dozens of times. It's also the top half.

After the upper body part comes out, you can practice your legs. Of course, it is better to practice your legs at the same time, but I don't know how your leg muscles are.

PS, if you go on a diet just to lose weight, you must have a cortex, and you may not be in good health now. It is suggested to increase aerobic capacity when there is no oxygen. I'm not sure what you've been doing for the past two years. To tell the truth, if you stick to an aerobic diet, it is unlikely that sebum will thicken.

First of all, if you have thin sebum, you are prone to outline, but you are tired and a little dangerous, so you must be protected. The second point must be to achieve muscle pain.