If you have never done strength training, it is recommended to implement it step by step. Training equipment is best to go to the fitness center, where the equipment is relatively complete. If the conditions are limited, training at home can achieve the same effect, but attention should be paid to safety to prevent harm to the body due to improper methods. Introduce the training equipment at home, one is dumbbell (the weight is preferably adjustable) and the other is stretcher (five springs, each with 5 ~ 10 kg).
Starting from a small weight, ensure that the operation can be repeated at most 15 times. Each exercise group repeats 3 times, the first repetition 10 ~ 12 times, the second limit and the third limit.
Stretcher for training pectoralis major, with both hands straight horizontally and stretched to both sides;
Exercise latissimus dorsi with dumbbells, bend 90 degrees, lift the bell and hang your hand, and make birds on both sides; (You can also use a stretcher instead.)
Exercise biceps brachii (upper arm muscle), stand up straight with dumbbells in one hand or both hands at the same time, keep the upper arm still, and repeat the bending action of the forearm to ensure that the upper arm muscles eat;
Exercise deltoid muscle, stand up straight, lift dumbbells over your shoulders with one hand, let them droop behind your shoulders, then lift them slowly, alternating hands. This action must pay attention to safety to avoid dumbbells falling and hurting the body.
The best exercise method for lower limbs is to squat with weight, and then stand up and repeat.
Exercise more than five times a week, and it will be effective in January, effective in half a year, and completely change your body muscle curve in two years.
Please drink less in your diet, and it is best not to drink. Just add some protein and fruits and vegetables.
I hope it helps you.