I see. The first stage: the first stage, we should choose a lighter way. Chest muscles can do push-ups 25-35 times a day, abdominal muscles can do 50- 100 times a day, and arms can do push-ups. The second stage: it should be more difficult. Chest muscles can be pulled up 15-35 a day, abdominal muscles can be pulled up from both ends by 35- 100 a day, and arms can be achieved by bench press or dumbbell. One group 10 five groups a day. The third stage, the consolidation stage, can be completed alternately and repeatedly. Stick to it for one year, and at the same time, add more protein and eat less fat. hope this helps