With dumbbells, you can stand upright. Hold the dumbbell with both hands, hang it down, tighten your elbow, bend your elbow, lift the dumbbell to your chest and exercise your biceps repeatedly. As for your legs, you should do special exercise. If you squat down, your arms will not affect your legs and your height, and I will also exercise. As long as you eat well, you won't grow taller. Drink skim milk powder within one hour after exercise and eat meat about six hours before exercise. Eat cereal for about 3 hours. As for the abdominal muscles and chest muscles, lie flat, hold dumbbells with both hands, cross your body, and raise your spine, that is, leave your waist off the ground and support it with your shoulders. Then, the hands slide in an arc above the chest and do it repeatedly, generally in groups of 50, doing five groups (chest muscles). Of course you do sit-ups without mechanical help, but the method and intensity are very important. Hold your head straight with your hands until your forehead touches your knees, and then touch your knees with your elbows while rotating your body. If you need biceps, you can lie flat, put your head in your hands and rotate your body. Also, lie flat, raise your hands and feet at the same time, and touch your knees with your hands. In addition, we should pay attention to the method, not to be strong, but to keep the muscles tense. It's best to do it in groups, generally controlled at 3/3 of your strength.