1, you can do squats with your bare hands at first. After a long time, you can squat with weight, usually dumbbells or barbells. This method exercises thigh and waist muscles and strength.
2. Push-ups Go online to check how to do standard push-ups, and then treat them with Xi. After a long time, the chest muscles are obviously enhanced.
3. Pull-ups This method can effectively exercise the muscles of the back and shoulders. Push-ups, with the passage of time, the upper body will widen and muscles will increase.
These three methods are the most effective and commonly used methods to increase muscle and strength. Of course, it is also necessary to eat enough cellulose, vitamins and animal and plant proteins every day. Without nutrition, it is useless to exercise again. Simply put, you need 1 serving of vegetables, 1 serving of fruits, 1 piece of meat and 1 bowl of rice every day.