Chest muscles: bench press is the best exercise method, and the weight selection is (70-80% of the limit weight can be pushed to 7- 10), 4-6 groups. Flying bird, dumbbell bench press (weight selection is the same as above), it is recommended not to blindly pursue weight at the beginning of training, action is very important, you can feel muscle contraction and extension with small strength first. If you are a beginner, it is recommended to practice your movements first, and then slowly increase your weight. Other muscle measurements are the same as above, and it is better to train for 45-60 minutes every day. You don't have to spend time practicing, you can grow more swollen and practice easily. Give yourself a proper exercise method, such as chest muscles on Monday (training xx group with/kloc-0 1xxxxxxx, xx points in each group, several times a day), back muscles on Tuesday (according to gym equipment), and abdominal muscles on Wednesday (triangle with two ends and three heads). There is no good exercise method, but the rest time after a day's training is 200-400 sit-ups (equipment). Finally, it is very important to feel the muscle contraction when reminding the following movements, that is to say, practice that strength, that strength, and don't practice it indiscriminately. It's hard to find someone who understands and takes you on the road. How much to write? Good luck! !