Mainly to exercise the muscles of thighs, waist and upper arms. Doing weight-bearing squats can exercise the muscles of the thighs and waist at the same time. Lift 20 Jin dumbbells, squat slowly and get up quickly, and do three groups a day. The thigh will definitely ache. When you get used to it, add it to four groups, and the rest between each group should not exceed 1 minute. Just practice dumbbells and upper arm push-ups. Considering the boyfriend's physique, it is better to start with a pair of 40 kg dumbbells. Don't practice all events at least four times a week. Only by exercising continuously for 20 weeks can your strength be significantly improved, so please wait patiently. Don't give up your strength. If you don't exercise for 30 weeks in a row, your efforts will be in vain. By the way, weight-bearing squats are close to weightlifting, which may cause some damage to the lumbar spine. If the exerciser feels uncomfortable, give up.