In fact, bodybuilding mainly focuses on the development of muscles, mainly thickening. First of all, through a small amount of exercise that suits you, don't be so demanding at once. Make exercise prescriptions according to your own situation, not in large quantities, but in appropriate quantities, otherwise it won't last long and you can't finish your daily tasks at all.

A certain effect can be achieved with the simplest instruments or without instruments. Instruments: dumbbell, horizontal bar, arm strength device, etc. When making a training plan, first check your normal state and how many times you can do it next time. According to these data, you can practice increasing or decreasing each muscle part. That is to say, if a muscle exercise part can be done at most 30 times, then the first group will do it many times in a moderate number of times in the plan, that is, a group of about 20 times, three to five groups of one part. At the beginning of exercise, it is recommended to do the same amount or a small amount of adaptive exercise. After practicing, you will probably feel that there is basically no extra strength for your muscles to use. After a period of persistence, you will find that your muscles and strength have increased. Then, if you still practice less, you can increase the number of your first group according to your own situation. Take turns for a long time, and the effect is good. Pay attention to your breathing rhythm during exercise. When practicing equipment, pay more attention to the direction of muscles when exercising in a certain part, so that the effect of exercise will be more perfect. If you don't have equipment, you can practice push-ups, then increase your imagination and make a fist exercise, pay attention to arm movements and muscle exercises, and exercise different muscles with different movements. The method is as above.