I am original, please explain the copy.

Arm strength: mainly adopts the method of supine back support.

2. Shoulders do pull-ups.

3. Do arm flexion and extension on the parallel bars;

Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise.

Chest muscles: The most effective way is to do long-distance push-ups (the distance between palms is more than twice the shoulder width, about 90 cm}). This is specially used to exercise chest muscles! There is also a push-up that specializes in arm strength, which is a narrow push-up (the distance between the palms is less than 40 cm).

I suggest you do long-distance push-ups, at least 200 a day, divided into 5 or 4 groups! Ensure that you have very obvious chest muscles within one month!

Remember to exercise every day. ?

Personal views on diet:

I always eat two bowls of porridge and two eggs in the morning.

? Eat more vegetables and meat at noon.

? Don't overeat at night (because you have to exercise)

? Drink a glass of milk and eat a loaf of bread an hour before going to bed.

? Get 8 hours of sleep every day (sleep is very important)

If you have any questions, please ask them in the comments. Thank you!