People's muscles are divided into many pieces, and different parts practice different movements. You should learn the basics online.

The exercise method is: warm up first, prepare for flexible stretching, and then do three groups in succession for each part. After each group 10- 15 times, you will consume more than 90% of your strength (that is, your dumbbells should be light, and the interval between each group should not exceed 1 minute). The principle is to let this forced exercise stimulate muscles and let muscle fibers come out from the middle. If you just exercise your upper body like this, the relative intensity is relatively small. You can practice twice a day, five days a week, giving your muscles time to repair.

It is necessary to do relaxation exercises after the whole exercise. Good muscles feel soft when they are not exercising, and they will die if they persist in their efforts.

Also pay attention to nutrition and increase the intake of plant protein, which will make your muscles more handsome.