Muscle exercise is a general term, and there are no fixed movements, such as hugging and pushing, pushing shoulders in sitting position, bending arms, bending arms and stretching arms, rowing in sitting position, squatting, lift heel, etc. These actions can be called muscle training, and protein powder is intermittently drunk during these muscle training actions.

Personally, I suggest beginners don't need to drink whey protein. At the very least, you should keep fit for more than one year, make all muscle-building exercises up to standard, and be able to make your own training plan. It's not too late to drink until your muscles reach a certain size.