As the saying goes, it is very good for you to realize the importance of diet from the beginning. You haven't done systematic muscle training, so from a scientific point of view, I suggest you read some fitness books first, or go to the gym to exercise for a while. Of course, there is another way, which is to pay attention to the training of traditional instruments, including dumbbells, horizontal bars, parallel bars and sit-ups. They are also very useful for your upper limb training, and more importantly, they are more economical than going to the gym. Here is a simple plan for your reference only: train yourself more than four days a week. Divide into different muscle groups:

1, chest muscles: 4-6 groups of push-ups, 8- 12 in each group (with parallel bars).

2, abdominal muscles: sit-ups, 4 groups, each group of 20-25 (abdominal muscles to ensure more than 3 times a week)

3. Back muscles: 4-6 groups of horizontal bar pull-ups, with more than 6 in each group (the strength can be small, the strength can be small, and the group can be large).

4. Shoulder muscles: dumbbell lift, 8 groups, 8- 12 in each group.

At the same time, we should pay attention to the following points: ... As the saying goes, it is very good for you to realize the importance of diet from the beginning. You haven't done systematic muscle training, so from a scientific point of view, I suggest you read some fitness books first, or go to the gym to exercise for a while. Of course, there is another way, which is to pay attention to the training of traditional instruments, including dumbbells, horizontal bars, parallel bars and sit-ups. They are also very useful for your upper limb training, and more importantly, they are more economical than going to the gym. Here is a simple plan for your reference only: train yourself more than four days a week. Divide into different muscle groups:

1, chest muscles: 4-6 groups of push-ups, 8- 12 in each group (with parallel bars).

2, abdominal muscles: sit-ups, 4 groups, each group of 20-25 (abdominal muscles to ensure more than 3 times a week)

3. Back muscles: 4-6 groups of horizontal bar pull-ups, with more than 6 in each group (the strength can be small, the strength can be small, and the group can be large).

4. Shoulder muscles: dumbbell lift, 8 groups, 8- 12 in each group.

At the same time, we should pay attention to the following points: 1, moderate weight, choose the exercise intensity that suits you, and the requirements for single parallel bars are higher. You can use leisurely energy first, and then do static work slowly.

2. Be patient and do only one muscle training at a time. You may only make two or three at first, but you may make four or five in a week. You must have confidence in yourself.

Don't stop every training until you are exhausted. Don't stop until your muscles are sore and you can't do any more. Only when effective stretching is achieved will the muscles become thicker.

4, three-point training and seven-point training, each part should not be repeatedly contacted for several days, and it should be completely recovered until it is not sore after each training. Eat more protein food, eat less salt, oil and carbohydrates before going to bed, and divide three meals a day into 5-6 meals. At the same time, ensure adequate sleep and high quality! It is best to refer to fitness books for specific content. That's all.

Wish you success! !