Generally speaking, physical exercise can be divided into aerobic exercise and strength exercise. Aerobic exercise, including running, walking and swimming, will improve your cardiopulmonary function and body metabolism, and improve your overall physique! Strength exercises mainly cooperate with instruments, such as simple dumbbells:

The following is part of my fitness plan for your reference:

triceps brachii

A: press the pectoralis major with the flat dumbbell 15 times/group *4 (set the dumbbell to the maximum)

B: Push-ups of pectoralis major 15 times/group *4

C: The dumbbell arm behind the neck flexes and stretches the triceps brachii 15 times/group *4 (with a counterweight of 20kg).

D: flexion and extension of triceps brachii in prone position 15 times *4 (counterweight 5 kg)

E: abdominal muscles practice sit-ups 20 times/group *3.

Back and biceps brachii:

B: Biceps biceps brachii with one arm arch 15 times/group *4 (counterweight 15kg).

C: biceps brachii biceps brachii 15 times/group *4 (counterweight 20kg)

D: Biceps flexion 15 times/group *4 (counterweight 20kg)

F: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3

Shoulders, legs

A: Sitting dumbbell presses deltoid muscle 15 times/group *4 (counterweight 30kg).

B: standing rowing deltoid 15 times/group *4 (counterweight 30kg).

C: Lift the deltoid muscle on the standing side 15 times/group *4 (counterweight 10 kg).

D: Bend over and stroke deltoid muscle 15 times/group *4 (counterweight 30kg).

E: leapfrog thigh 15 times/group *4

F: lift heel of dumbbell loaded calf 15 times/group *4 (weight 20kg).

G: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3