Dumbbell is a good portable equipment, which can train biceps brachii, triceps brachii, deltoid muscle, forearm muscle and back muscle. Pectoralis major 8- 12 each time. Four groups of exercise every day should increase or decrease the amount of exercise according to their own situation. Don't accomplish a lot in one day. Just get up and do sit-ups the next day. It depends on your own limits. At first, you should practice at least 80 abdominal muscles every day. My buddy can practice 300 abdominal muscles a day for several weeks. It's a slow time. Sometimes it takes a year to practice an outline, but it's not solid, so it's not realistic to practice it quickly.