I have been exercising 1 for many years, and I have read a lot of books on this subject, which is quite knowledgeable (hehe)

Let's talk about your problem first.

1 Running twice a day is a bit much. If this is your habit, there is nothing you can do. I hope you can change it to a 30-minute variable-speed run (you know this).

Dumbbells are too light. At least one dumbbell with an adjustable weight of 30 kg (total weight) (that is, one piece is about 200-300)

The training plan is not systematic and correct (I will give you the correct plan later)

Let's answer your questions one by one.

1 Shoulder sliding mainly adjusts posture by strengthening back and shoulder muscles.

The fat on the stomach should be improved from two aspects, one is aerobic running, and the other is to exercise abdominal muscles.

3 Wrist thinness is mainly a bone problem. It is ok to exercise the forearm, but it is a bit troublesome. Forearms will also thicken through training in other parts.

You only need to do hard pulls and squats, but you must use barbells to do heavy work.

How thick are your thighs? What is the latitude? It's hard to lose weight if it's all muscle. Just a lot of training (which consumes muscles) and long-distance running (no long-distance runner has thick thighs because of a lot of training).

Can you go to the gym? If possible, I'll make a gym training plan for you (this is the best). If not, I will make a training plan for you at home (provided that you buy some simple equipment dumbbells).

If you don't want to buy anything, I will make you a plan according to your existing conditions (but the effect is not good)

So tell me what kind of plan you want first. I don't want to write for nothing. After all, it's not copy and paste.

It seems that you are not interested in my answer and will miss a satisfactory answer.

You really don't pay much attention to this question, and you actually asked another question to link here.

Pay tribute to your health. ...

You should buy a dumbbell with a weight of about 30 kilograms and four pieces on each side.

Wal-Mart sells about 200 silvery white ones. Don't sell those with black plastic bags. Don't sell it in a sporting goods store (it's too expensive).

The following is a training plan based on this pair of dumbbells (absolutely original)

The training is divided into three parts: chest and humerus; Back and humerus; Legs, shoulders and abdominal muscles are practiced every time.

The first part of the chest: flat bench press 15 (light warm-up), 12, 12,10,8.

Upward inclined bench press 12, 12, 12.

Dumbbell bird (lightweight) 12, 12, 12, 15.

Brachial III: Bend and extend the arm 12, 12, 12.

Flexion and extension of standing arm 12, 12, 15.

The second part of the back: three groups of pull-ups, how many in each group, depending on your ability, will do.

Pull hard (even with your dumbbell) 12, 12, 12, 12.

Bow on the dumbbell and cross 12, 12,10,8.

Bend over and lift 12 Alternate 3 groups on each side.

Brachial II: dumbbell bending 12, 12, 12.

Alternate bending 12, 12, 12.

Concentrated bending 10, 12, 15.

The third part of the leg: 3-4 groups of dumbbells are very light. 12-20 will do. Don't worry about this.

Make your legs rough.

Shoulder: dumbbell press (standing or sitting) 15, 12, 12, 10, 10.

Dumbbell before lifting (alternately) 12, 12, 12.

Dumbbell side lift 12, 12, 12.

Dumbbell bird 12, 12, 12.

It can last for three days, and then rest 1, 2 days, 4, 5. You can also practice for one day, with 6 days as a cycle. After each exercise, you can practice abdominal muscle sit-ups, supine belly rolls, sitting leg lifts, hanging leg lifts and reverse belly rolls. Choose 1 and two to make three groups, each group 12-20.

It's easy to find specific actions on the Internet. Ask me if you can't find it.

Keep running.

I will answer the rest of your other question. There's too much to say here. I'm afraid you don't understand.