Abdominal muscles: sit-ups (exhausted in each group, 5 groups)
Wednesday. Leg biceps: barbell squat+leg lift+standing posture, sitting posture and heel lift (exhausted, 4 groups in each group)+dumb.
Bell bending
Friday. Back, biceps and shoulders: barbell hard pull+prone stroke+shoulder pressing.
Relax your muscles after each workout (just rub them). You must warm up and stretch before training. You can drink some milk immediately after exercise.
Nutrition: Eat three meals normally, morning 10, 4 pm and 9 pm, and eat some high-protein foods, such as an egg, a bottle of yogurt, 2 slices of bread and a piece of ham. Because only by consuming more calories can excess calories be converted into fat; Only by taking enough protein can muscles grow rapidly. Take one vitamin C and one vitamin E in the morning and one vitamin E in the evening (a strong antioxidant helps muscles recover quickly).
Rest: Sleep normally for 8-9 hours every day.
If you don't understand the above actions, or don't have a gym, you can use the parallel bars, horizontal bars, dumbbells and your own weight to exercise, which is enough for beginners, such as sit-ups, push-ups, squats, pull-ups and so on. After training for 3 months, you'd better find a gym.
No gym: push-ups 3 groups
20 people in each group
(exercise chest muscles)
Sit-ups 2 groups
30 in each group (movements must be standard) (abdominal muscles)
Two groups from both ends of the V-shape
Each group 10 (abdominal muscle training)
Squat 4 group (exhaustion)
If possible, you can do three groups of pull-ups, each group 10 times. Pull-ups are a good exercise method for biceps brachii, deltoid, pectoralis major and dorsal muscles on the arm, and the effect is obvious, but you must stick to it.
Note: (Muscles are not practiced every day, and there must be a process of absorption. Generally, muscles can rest for 48-72 hours, instead of practicing every day, just practice three times a week, and the effect is very good. I didn't start this training until the muscles I trained last time were no longer sore.