I'll give you a training plan. It is best to take some protein supplements before meals and after exercise. )

PS: The quality of dumbbells should be improved according to your own situation.

PS: I won't introduce the specific operation of dumbbells. Baidu's "How to practice upper arm muscles with dumbbells" will do.

PS: Push-ups have different hands and different parts. See the bottom for details.

Monday: practice the strength muscles of arms and upper limbs (so the first week of exercise is less)

1. Jump rope 50 times.

2.3 groups of dumbbells, each group 12, interval 1 min (if it is easy to make dumbbells of 12, you will gain weight).

3. Skipping rope 100.

4.20 push-ups (you can do them in groups, I can only do two at first, and two days later 15).

5. Skip rope and jump slowly for 50 times.

6. protein is better than protein's milk powder after meals.

Tuesday: Practice arm and upper limb strength.

1. Jump rope 50 times.

2. Each group of four dumbbells 12, with an interval of 1 min (omitted).

3. Skipping rope 100.

4.30 push-ups (do as many as possible in each group)

5. Skip rope and jump slowly for 50 times.

6. Make up after meals (the same below)

Wednesday: Because the first week of rest is good for muscle growth.

Protein supplements include: protein milk powder, eggs and meat: chicken, pork and beef.

Buy some good spirulina if you can. .....

Thursday: practice forearm muscles and abdominal muscles.

PS: The practice of practicing forearm muscle dumbbells is different. Not specifically. Just check it out.

1.50 jump ropes

2.50 sit-ups (can be grouped)

3. Five groups of dumbbells, each group 10, with an interval of 40 seconds (the weight of dumbbells for forearm training is slightly less than Monday).

4.50 sit-ups

5. Skip rope and jump slowly for 50 times.

Make-up after meals

Friday: practice forearm muscles and abdominal muscles.

PS: Add 50 sit-ups.

Skipping rope increased by 50.

The other same Thursday

Saturday: Exercise physical strength (actually, it should start from Saturday's physical strength).

1. Jump rope 50 times to get your whole body moving.

2. Jump for a while until you are exhausted.

3. There are two groups of 12 dumbbells at rest, because the speed of lifting dumbbells is faster when practicing physical strength, but it is slower when lifting dumbbells these days, and it is impossible to lift them inertia.

4. Do sit-ups once until you are exhausted (leave the plane 10CM when lying flat, and 70 when getting up).

5. Push-ups from a long distance to exhaustion, strive for a standard hand to press down and keep your body flat.

6. Skipping rope 100

Sunday: Rest and replenish protein.

PS: A glass of water in the morning and evening.

PS: Skip 50 ropes for the first time every day, no more, no less.

PS: Every day, except the first skipping, it will increase day by day.

PS: Just add less than 5g of protein after meals every day. Don't do it deliberately.

PS: Beginners should not be greedy, but step by step.

That's it. The following is the knowledge of push-ups copied from Baidu Encyclopedia.

Ask for an absolute hand clap.

1. Long-distance push-ups mainly exercise the lateral pectoralis major and biceps brachii. When the elbow angle is greater than 135 degrees, it is mainly the biceps brachii.

2. Wide-distance push-ups are about 1.5 times of shoulder width, mainly to exercise the lateral pectoralis major, and develop the toe of deltoid muscle and triceps brachii. 3. The middle-distance push-ups are slightly larger than the shoulder width, mainly to exercise the middle part of pectoralis major (increase the thickness), and at the same time develop the toe and triceps brachii of deltoid muscle.

4. The narrow push-ups are smaller than the shoulder width, and the hands are placed in front of the nipples, mainly to exercise the deltoid toe and triceps brachii, and at the same time to develop the inner side of pectoralis major (pectoralis major groove).