There are also many methods for indoor training, and dumbbells are also used to exercise double-headed and triple-headed forearms. Push-ups are narrow on the top and wide on the bottom, with one-handed ball lying on the top and reclining on the bottom. It is best not to try it easily because the abdominal muscles are not strong enough. At the beginning, exercise your waist and abdomen with your own weight. When your waist and abdomen have a certain strength, you can use wheels on your knees. The rest time of small muscle group is 48 hours, and the rest time of large muscle group is 72 hours. Newcomers are advised to train 4 to 6 moves every four days a week, and each group has 4 to 6 moves 8 to 12. Pay attention to less oil, high carbon and high protein in diet. Don't eat three meals a day for the purpose of gaining muscle. I don't feel hungry or full at ordinary times. Practice three points and eat seven points. You must have good eating and rest habits.