This friend, I don't know if you have practiced before, and I don't know how your physical fitness is. Let me talk about it according to my previous practice, which is an exchange. Arm muscles: I started with an arm stick. If not, I can do push-ups. First, when doing push-ups, keep your hands shoulder-width apart and your fingertips forward. When doing push-ups, look up at the front, not at the ground. A group of 20, rest less than 35 seconds, the other group (repeated). When you can do 50 push-ups in one breath, you can do the later push-ups: that is, change the position of your fingertips from forward to the opposite, which will increase the difficulty (you can do this at the beginning), and finally raise your feet as high as possible (the height of the chair from the ground), so that you can exercise more and get better results. Chest muscles: push-ups, the simplest and most effective. First of all, the greater the distance between hands, the larger the area of pectoral muscle. On the contrary, the smaller the distance, the fuller your chest muscles are. When doing it, look up at the front, don't look at the ground (the effect will be better), in groups of 20 (the number depends on your ability), and the rest should not exceed 40 seconds. Several groups are up to you. In addition, the spacing is controlled by you. If it is full, the spacing will be small, and if it is large, the spacing will be large. If you have a tensioner, you can also play and help. Abdominal muscles: Sit-ups are also the simplest and most effective. At the beginning of sit-ups, put your hands and fingers crossed on the back of your head (don't cling to the back of your head, it's not good for cervical vertebrae, if it really doesn't work, put your hands behind your ears), bend your legs and press your feet to get up. This way, you can work in groups of 20 (the number depends on your ability), rest for 60 seconds, and then come to another group. When you can do 80 at a time, you can try to keep your legs together and flat, don't exert yourself, keep your hands in the same posture and rely entirely on your abdominal muscles. At first, you may feel that your legs want to lift, which is normal. Maybe your abdominal muscles are not developed enough, so it's late. If the ground you exercise is hard, I suggest you buy a small cushion (5CM), otherwise your coccyx will be worn out (very painful). You don't need to do the above exercises quickly. In the process of exercise, we should master the rhythm, feel the hard parts in exercise and exercise with rhythm. In addition, life should be regular. Don't smoke at ordinary times (especially after exercise), eat more high protein (milk, eggs, beef), drink more water and eat more fruits and vegetables. Also, don't sit down immediately after exercise. Let's take a walk. It is best to take a bath with warm water. Too cold water is bad for your muscles, and too hot water is bad for your penis. In fact, no matter how good the exercise method is, it needs to be adhered to, and haste makes waste! ! ! I suggest that you can swim, which is also a very good exercise. Thank you for your adoption. I wish you success!