First of all, if you don't eat muscle gain powder or protein powder, eat more than 5 egg whites every day. Don't worry, eating too much egg white won't affect your health. This is a daily supplement to protein! If you exercise your chest muscles, it also depends on whether you want to enlarge or strengthen the lines. If you increase it, you will increase the resistance. In layman's terms, you will increase the weight on your back, increase the weight and reduce the number of times. I feel I can do it 8- 12 times! If the line is enhanced, it is between 15-30 times! Another way is to practice pectoralis major with empty hands. Stand, belly in, chest out, look straight ahead and sink your shoulders. Put your arm between the pectoralis major. The tighter the clamp, the better the effect. The more sour it feels, the better the effect! This method was given to me by my teacher Li Hengmin. The above is the exercise of pectoralis major!
Abdominal muscles are actually rectus abdominis, and the exercise method is actually nothing fancy, just sit-ups. But you should pay attention to the different positions of the calf and exercise the abdominal muscles in different positions. The higher you are, the more you can exercise the upper abdominal muscles. It should also be noted that when you sit up, you must not lift your neck hard. Most people like to lift, which can save some energy. Doing so will do great harm to your cervical spine! Then when you get up, turn your waist to both sides properly to exercise your external oblique muscles and internal oblique muscles!
By the way, the 20-minute jogging you mentioned is basically useless, and even basic aerobic exercise can't be achieved.
Finally, remember, protein should reach every day and get enough sleep!