I usually exercise at home, mainly to gain weight. Now I also have abdominal muscles and chest muscles. Let me share my experience with you.

1, control your diet and don't eat greasy food with high calorie and fat. Edible: eggs, bread, milk, beef, fish and other high-protein and low-fat foods. Drink more water and eat three meals. Eat more breakfast and less dinner.

2. Run at least twice a week and jog for at least 30 minutes each time. Increase heart and lung, reduce fat after 30 minutes, and gradually increase the number of activities. Take a brisk walk when you are tired.

3. It is best to do push-ups for chest muscles, each group 15~20, and increase the number of groups according to your own situation. At least once every other day. You can buy a grip stick to exercise your arm strength and chest muscles.

4, abdominal muscles do sit-ups, which is also a group. You don't have to get up completely, just push your abdomen. You can refer to video exercises such as abdominal muscle tearing, and the effect is obvious.

If you have to go to work every day, you must be very tired. Pay attention to nutrition and rest. Let the muscles recover, do it, not be lazy. If you don't do it once in a while, you may give up. Every time I get excited, I want to be a muscular man and fight for myself.

There are many such videos on the Internet, as well as app applications. You can also buy dumbbells and other fitness products to assist, and the effect is better. I hope I can help you. If you have any questions, you can ask me to supplement them.