1: Without fitness equipment, it will be very troublesome to practice chest muscles.

2. The pectoral muscles are relatively easy to build big muscles, but it takes a lot of time to carve. I can only do push-ups at home, but I can't find the second action to practice my chest. The effect of push-ups is limited, and the chest muscles from push-ups are ugly.

It is enough to do sit-ups and practice abdominal muscles. When your waist and abdomen have a certain strength, you can try to start from both ends of the V.

4. To see clear six-pack abdominal muscles, the most important thing is not to do more sit-ups, but to reduce fat. If you don't lose body fat, do as many sit-ups as possible. You have a pile of fat on your stomach. If you cover it with fat, you can't see your muscles at all, and so can your chest muscles. If you have more fat, your chest muscles will be like breasts. . .

5: Zamabu is strongly recommended for the strength of the next set! Needless to say, very good and powerful!

6. Besides, you have dumbbells, so you can go online to get the usage and fitness methods of dumbbells!

As for the plan, I can't make it, because I can only do push-ups and sit-ups. I really don't need any plans. I can finish it on time every day. If I can make 20 pieces in a standard way, I will take 20 pieces as a group and have a rest between each group 1 minute. Do as many groups as you can.

Also pay attention to diet, do more aerobic exercise to consume fat, otherwise fat will accumulate and your figure will be bad.

!