Let's talk about chest muscles first. If you want to strengthen your chest muscles, just do push-ups every day without any equipment. This is the simplest and most effective. If you want to practice muscle blocks, buy a pair of dumbbells to be supine birds (if you don't know, you can look up pictures online). You must choose the weight first. If you can make at most one weight of 12 to 15 at a time, then choose this weight, 8 at a time, and make 3 to 4 groups. Chest push-ups and dumbbells can be combined.
Arm strength is still a dumbbell. I found too many specific exercise methods. You can't say everything here, it may mislead you. But I think if the arm looks strong and has a sense of quantity, it's best to use dumbbells to bend the arm obliquely, and the quantity is still as mentioned above. In addition, push-ups can also exercise arm muscles. I can't tell what they are called. Dumbbells are used to practice the inside (bending) and push-ups are used to practice the outside.
If you don't have any equipment to exercise your abdominal muscles, there is nothing to say about sit-ups.
Full-body exercise is running, there is nothing to say. If you lose weight, you basically rely on it ~
I suggest you also practice latissimus dorsi. If you practice like this, your body will be inverted triangle, which is a very beautiful figure. The simple method is pull-ups.
Another good method is skipping rope. Don't think it's a pediatrician. Jump 1 minute and you will know its power, and there are many benefits to say.
Don't be too particular about your diet, just eat enough, but if you can, eat more beef and eggs, which are rich in protein.
Pay attention to it and stick to it. Don't overdo it. You should be careful not to hurt yourself. The best exercise time is from 4 pm to 6 pm (note that it is not in the morning).
The specific drugs have never been heard of, and even if there are estimates, they are not used by ordinary people.
I won't elaborate on the specific exercise methods, because there are too many annoyances. If I am CTRL+CCCTRL+V, it does not meet your requirements and is not comprehensive. Finding this is easy. Baidu's last exercise method will definitely make you find a lot, and it will be more suitable for you to find the one that suits you. When buying dumbbells, you should include how to use them. You can study.
That's all. It's totally original I'm just a fitness enthusiast. Stop joking when you see it ~)