If you do it at home, you can do push-ups, step by step, exhausted every time, and rest for a few minutes between 3-4 groups every time, which can exercise the anterior and posterior bundles of pectoralis major and deltoid muscle well. Sit-ups exercise abdominal muscles. Use dumbbells to lift both ends of the arm, and lateral lifting can exercise the middle bundle of the deltoid muscle of the shoulder. Squat exercises waist and legs, tiptoe jumping and squat can fully exercise the muscles of thighs and calves. Besides exercise and rest, it is also very important. It is the same principle to ensure adequate rest time and fitness. If you choose fitness, you need to develop good living habits, ensure adequate nutrition supply, adequate sleep and strict training plan in order to achieve the expected results. The intensity of daily exercise determines the time. Generally speaking, it is more effective to practice at a fixed time. It takes an hour to an hour and a half to see the effect quickly. What you eat is very important. The main component of muscle needs a lot of protein, so it needs to supplement a lot of protein for the body. For example: chicken breast. Beef. Eggs. Wait a minute. At the same time, we should eat some fruits and vegetables to supplement vitamins and promote the absorption of protein. You can buy some 2 1 gold vitamins or something to supplement it. Hehe, that's all.