If you want to practice muscles, you'd better find a gym, and you'd better find a coach to ask where each machine is connected and how to practice. If you don't have this condition, you'd better buy dumbbells and barbells If you want to save the money, fine. You can also exercise by hand.

Plan: At first, practice 3 times a week, 1, 3, 5, exercise muscles, run long distances or do any other aerobic exercise at other times for 40 minutes. It is recommended to practice chest muscles and shoulders on Monday, back and waist muscles on Wednesday and thighs and arms on Friday. These are several large muscle groups, so you should practice them simultaneously. Don't just practice pectoralis major and humeral head, and do nothing else. As for how to practice, you can search for Youku videos yourself.

This video is to teach you how to do training with your bare hands. /v_show/id_XMTg2NDY4ODg=。 Hypertext markup language