No, dumbbells don't have a great effect on muscle training. Most of them can only train small muscle groups. This is for bodybuilding and self-cultivation. I suggest you practice running outdoors, with five groups at a time. Each group should be exhausted and rest for about 3 minutes. Double knives (arm flexion and extension) are the same as above in five groups at a time, so that the natural appetite will be large. The important thing is to persist, and one month has obvious effects. If it rains, sit at home and do push-ups immediately. Five groups are exhausted.