Talking about personal experience, I feel that the best connection is the pectoral muscle, the bench press barbell has the best effect, and the dumbbell can be opened horizontally unconditionally. Strong chest muscles are a man's greatest boast. Of course, it is best to practice abdominal muscle equipment. There are no conditions for sit-ups or tummies. The best calf muscle exercise is weight-bearing heel lifting, squat and so on. Frog jump, duck step, etc. If there are no conditions. In addition, I personally feel that muscle training has a lot to do with your age. You are still young, so it is not recommended to bear the burden too early. It will help you grow taller and may be harmful to your health. Don't lose too much because you are small. But playing basketball will help you grow taller. Don't worry, eat well and sleep well, and your muscles will come out naturally.