1, push-ups. Practice once every two days. Train 3 groups at a time, with each group at least 10. You can gradually increase the number of people in each group, but the maximum number is no more than 25. The number of groups can also be increased, but it shall not exceed 5 groups. This action mainly exercises the chest muscles, triceps brachii (that is, the muscle group behind the upper arm and the biceps brachii in front) and waist and abdomen strength.

2. If you exercise your arms, you can bend your arms with dumbbells. When you do it, you should lock your upper arm, or you can gently clamp your elbow next to your ribs, only exercise forearm bending and concentrate on biceps brachii. 3-4 groups, 8- 12 in each group. If each group can do more than 12, increase the weight of dumbbells. Because more than 12 is mainly to train endurance, not to gain muscle.

Step 3 jump rope. Aerobic exercise is the most effective way to lose weight. In contrast, sit-ups have little effect.

When doing push-ups and dumbbell bends (especially dumbbell bends), you should focus on the moving muscles, so the training effect will be better. Because you exercise at home and don't know what exercise equipment you have, I can only give you a rough introduction.