Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first).

First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 10 to 15, which is most suitable for beginners to keep fit and build muscles. So the number of each group is 10 to 15. After this number, adjust the weight to exhaustion. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.

Beginners from 10 to 15. If you can go up, it will become 8 pairs 12.

Chest: dumbbell bench press 4 groups

Dumbbell flying bird 4 zu

4 groups of push-ups (20 to 30)

Triceps brachii: 4 groups of dumbbell flexion and extension.

Narrow distance push-ups 4 groups

Dumbbell neck and back arm flexion and extension 4 groups

Legs: Squat 6 groups.

Jianbuqu 4 zu

Heel lift 6 groups

Back: 4 groups of wide and narrow pull-ups (try to do more than 10).

Dumbbell rowing 4 zu

Biceps biceps brachii: 6 groups of dumbbells bent with one arm.

Wanju 6 zu

Shoulder: 4 groups are recommended.

Qianpingju 4 zu

Side lift 4 group

Abdominal muscles: 6 groups of supine leg lifting.

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.

Practice about three times a week.

The Quaker's name for Sunday

Chest and triceps brachii

the next day

Leg, abdomen

the third day

Back and biceps brachii

The fourth day

Shoulder and abdomen

Then loop