Pectoral muscles:
1, push-ups, 20/group (if you feel strong, you can add 5/group, but if you feel bad, you can 15/group), 4 to 5 groups at a time, with an interval of 60-90 seconds for each group; Put two dumbbells on the ground respectively, and then do push-ups on them. Better, but it needs more power. You can try it after you have a certain foundation.
2, supine bird (find a bench, or even a stool together), the specific action to check online, it is hard to say. At first 15/ group (the amount can be controlled by yourself, but remember not to overdo it, which is easy to get hurt. ), the number of groups is the same as above. In fact, you can choose to be a flying bird at first, which is relatively easier than push-ups, but the scope of push-ups is larger, because push-ups require a certain arm strength. )
Arm (biceps brachii), by the way, push-ups can practice triceps brachii, that is, the inside and outside of the arm are inside:
This is actually very simple. Just bend the dumbbell, stand up straight, hold the dumbbell and droop naturally, then slowly bend it forward to your chest and then put it down. You can control the number of dumbbells according to your weight, but you'd better feel exhausted. The number of groups is the same as above.
Abdominal muscles:
1, sit-ups, 30/group, 4 groups, 30-60 seconds apart. If you feel that your strength has increased in the future, you can increase it upwards.
2, your stomach is small, then you have to do sit-ups and leg lifts, as opposed to sit-ups. That is, lie flat on the mat, straighten your legs and slowly lift them at 90 degrees to the ground, and then slowly put them down. This can practice the abdomen, and the number of groups is the same as above.
The above two movements are opposite, one is the upper body movement, the other is the lower body movement, the other is the upper abdomen and the other is the lower abdomen.
Note: Abdominal training is very difficult and needs to be persisted.
In addition, you should practice at least three times a week, that is, take a day off after practice. If you persist in this way for one month, it is estimated that there will be obvious improvement. Then ask for greater difficulty, hehe.
I wish you success in fitness, relying entirely on your hands.