If this little brother wants to start fitness, it is suggested to start with several major muscle groups of the human body and then arrange the exercise mode reasonably. Different exercise methods have different effects on muscles in different parts. At the same time, pay attention to diet and eat more high-protein foods. For a muscle, if you want to get bigger, you must do anaerobic exercise. That is, until the muscles are sore and weak. Take chest muscle exercise, mainly bench press. Do push-ups without instruments. Each group depends on individual circumstances. The required effect is to exhaust one group of energy and repeat 3-4 groups. Like sit-ups. Stick to it every day. Hand in some reference materials, and the landlord can have a look.

1. Main muscle distribution of human body:/s/blog _ 60ad794b0100f5wg.html.

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4. Complete Book of Muscle Exercise:/content/08/1012/13/42905 _1750053.shtml.

It is suggested that the landlord get a fitness card when he has time, and go to the gym if he has nothing to do. The effect of exercising muscles at home is far less than that in the gym.