According to my plan, staying at home for 30 minutes every day is enough for you to change your figure.

The first action push-ups: Push-ups are very good exercise. I do 50 warm-ups every morning. This action not only exercises the chest muscles, but also exercises the shoulder muscles, triceps brachii and abdominal muscles! I don't know how many push-ups you can do, but you must keep doing them.

Do it in groups, one group does 10, and five groups do it. Once you get used to it, you can have a group of twenty or thirty people at will.

The second action is to bend your arms behind your back: essentials of action: straighten your legs on the stool and support your hands on the bed to do four groups of flexion and extension exercises, 10 or 15 (mainly exercise back muscles, shoulder muscles and triceps).

The third action is skipping rope: this action consumes fat faster, exercises people's coordination ability, exercises explosive power and waist, legs and abdominal muscles.

The fourth action, sit-ups: the essentials of action, lying flat on the bed, raising your legs, touching your knees with your head, three groups of 30.

In fact, after learning what I taught you, you basically have no strength to do other exercises with dumbbells. Hehe ... of course, there are many movements with dumbbells. You can check the video online. I'll simply tell you how to exercise with dumbbells. Words will never be in place. You must check the pictures or videos on the Internet, or your muscles will go out of shape.

1, supine bird: practice pectoralis major (it can make the shape of pectoralis major look better)

2. Bend over: latissimus dorsi; Make your back muscles thicker. The movements I taught you can make your back wider.

3. Front flat lift: toe of deltoid muscle (deltoid muscle is shoulder muscle, move as slowly as possible when lifting flat)

4. Side lift: middle bundle of deltoid muscle; (same as above)

5, bending bird: deltoid posterior bundle; (same as above)

Also, be sure to pay attention to your diet. If you don't eat it, the meat will not stretch, whether it is fat or muscle. But if you want to gain muscle, you should eat more protein. You can eat more yogurt, eggs, beef, fish, especially egg white.

The figure of a bad man depends on his chest, shoulders and back. A good man's figure depends on his pectoral deltoid and latissimus dorsi. Practicing arms has little to do with biceps. If he wants to become an inverted triangle waist, he must be thick.

So the exercise method I gave you can basically exercise all the muscles in your body, and stick to it. Muscle lines will come out in one and a half months at most, and will be obvious in three months. The push-ups and sit-ups I used to do hurt. I just started doing push-ups, and I can't do four yet. Now you can do 120 push-ups. The young man should insist. Hmm. How interesting ...

Write so much, give me full marks, hehe. ...