Do you want to go to the gym to practice? Then first of all, we should promote barbell equipment, which can exercise muscle groups fastest and most obviously. You can do it alone. Summarize several barbell methods for you to exercise the most obvious muscle groups:

1. barbell standing rowing: mainly exercise latissimus dorsi, the largest muscle group in the upper back. Followed by trapezius, deltoid posterior bundle and biceps brachii.

2. Barbell bending: mainly exercise biceps brachii followed by forearm muscles.

3. Stand at attention: mainly exercise deltoid muscle and triceps brachii, followed by pectoralis major, trapezius muscle and back muscle.

4. Pay attention to rowing: mainly exercise deltoid muscle and trapezius muscle, followed by biceps brachii and forearm.

5. Shrugging: Mainly exercise trapezius muscle, neck muscle and upper back muscle group.

The above five exercises are the most obvious muscles! I want to attach the website of exercise method to each of you, but I can't answer it with the website ... I have to rely on the landlord to search one by one. pity ...

Now say diet:

You can guarantee 500 mg milk (you should drink whole milk), yogurt, lean beef and the rest every day. Don't eat big fish and meat that are too greasy. If it is the best, you can buy a protein powder to help stimulate muscle growth. Why don't I eat more of these foods? It's too much trouble, but it is absolutely necessary for muscle growth!

And 2 hours before dinner is the best exercise time!

I advise the landlord to exercise excessively, which will hurt his health! Thank you.