The method of exercising the whole body muscles with dumbbells is as follows:

1. pectoral muscles: dumbbell horizontal lifting, reclining lifting and dumbbell flying bird, each in five groups, 8~ 12 in each group.

Second, triceps brachii: supine double-arm flexion and extension or sitting posture single-arm dumbbell flexion and extension, 5 groups each, 8~ 12 in each group.

Third, biceps brachii: dumbbell bending and oblique dumbbell bending, 5 groups each, 8~ 12 in each group.

Latissimus dorsi: dumbbell rowing or dumbbell pull-down, 5 groups each, 8~ 12 in each group. Or ... Wide grip pull-ups, 3~5 groups, each group tries its best.

5. deltoid muscle: sit in dumbbell lift or dumbbell side lift, 5 groups each, 8~ 12 in each group.

6. trapezius muscle: dumbbell shrug or dumbbell hard pull, 5 groups each, 8~ 12 in each group.

Seven, thighs: dumbbell squat.

Eight, abdominal muscles: sit-ups, dumbbell weight sit-ups, three groups, each group 10~ 12.

Recipe: Eat more eggs, fruits and beans.