What's going on here? ! This is bullshit! You can also create a graph here? ! First of all, exercising at night is not good for your health. Night is the period when the human body needs sleep most, and it is also the main period when the kidneys filter toxins. You should keep enough rest and sleep! In this way, we can ensure the excellent mental state and physical state the next day, and also ensure good living habits. Don't underestimate this point, it is very important if you want to get in shape faster!

Secondly, half an hour is not enough! The most scientific and reasonable exercise time is about 1 ~ 1.5 hours twice a day to fully stimulate the muscle nerve plexus and promote its rapid growth. Moreover, the training time, training method, content, frequency, etc. are very troublesome and complicated, and I can't say clearly for a while!

There is also an exercise project, punching sandbags, which is a typical fighting and fighting project. Heavy sandbags train the hardness and lethality of hitting parts, light sandbags, training techniques, endurance and agility. None of this is helpful for body shape. If you insist, it will be helpful: making a fist often is good for the growth of trapezius muscle.

The following is my experience, you can learn from it. My original purpose was the same as yours, and now I have basically achieved it.

If you want to have a good figure, you should have a thin waist, wide shoulders and thick arms. Just simple sit-ups, starting from both ends. Don't gain weight or your waist will get thicker and thicker!

Shoulders are complicated. You need to have well-developed deltoid (especially middle bundle), trapezius and pectoralis major (especially lateral). This requires a pair of dumbbells. The specific action is very complicated.

As for the arm, dumbbell bending and push-ups can be used (note that different practice parts and effects are different)

Specifically, it is to look up fitness books or go to the gym.