You can practice it like this: chest: do push-ups with weight, and then practice arm sticks immediately. Shoulder: press the dumbbell on your head and practice the stretcher immediately. Step on one end of the stretcher with one foot and raise one hand horizontally. Back: Pull-ups, and then use the stretcher in the normal way. Legs: Practice squats and sprints. Of course, after a period of time, the body will adapt to this intensity, increase the amount or shorten the rest time between groups. Diet, eat more high-protein and low-fat foods, such as milk, eggs, chicken, beef and various vegetables. Three points depend on practice and seven points on eating. You'd better go to the gym. Finally, I wish you success!