1, I think your inflammation is related to vitamin deficiency in your body. Maybe it's inflamed somewhere, and it has nothing to do with your exercise. It is important not to catch a cold after exercise, drink more hot water, sweat thoroughly, and then take a hot bath. This will not have any effect on the muscles, and there will be no muscle atrophy.

2. Do both dumbbells and push-ups. The two can complement each other. It is best to practice dumbbells according to the tutorial. Do 3 groups for each movement, one group 15-20. Push-ups are to exercise your chest muscles. Do 3 groups in the morning and evening, and do 20-30 in each group. Step by step. Don't do so much in the first place. If you insist on exercising, do it bit by bit. I wish you a great workout! !