In your case, you should pay attention to your diet first. Muscle exercise needs high nutrition. Usually, we should pay attention to diet at school and eat more nutritious foods, such as eggs, beef, fruits, cereals, vegetables, fish, poultry, meat, eggs and other animal foods, milk and dairy products, beans and bean products. At the same time, we should pay attention to properly adding meals between brunch and lunch and dinner to supplement some energy.

For your arm muscles and abdominal muscles, practice 3-4 times a week, each time 1- 1.5 hours, which is almost enough ~ almost every other day, which can also make your body rest and recover. Let's introduce some actions in detail. You need to practice in multiple groups according to your own situation, with fewer intervals and more times:

Abdominal training:

Let me show you two videos first, which I personally think are very good:

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This video is helpful for the exercise of the lateral abdominal muscles.

Other training moves (for you, try them yourself and use them alternately):

* Leg-rest sit-ups 15-20 (times) x3 group

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A. Key exercise area: upper abdomen.

B. Starting posture: Lie on your back on the ground, put your calves horizontally on the stool, make your thighs vertical to the ground, and cross your hands on your chest or behind your neck.

C. Action process: slowly bend the shoulder to the knee until the swollen bone of the shoulder is 1 ~ 2 inches from the ground, and keep still for one second. Then, return to the starting position. Do it repeatedly.

D. Training points: When bending and contracting, in order to better contract the abdominal muscles, make the lower back close to the ground. We should avoid using jumping and bouncing to help each lift when starting weight training courses.

* supine leg lifts 15-20 (times) x3 group

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A. Key exercise areas: lower abdomen and upper thigh flexors.

B. Starting posture: lie on your back on the stool or on the inclined plate, with your lower back close to the stool surface and your legs together naturally straight.

C. Action process: make the trunk and lower back close to the ground, slightly bend the knees, and lift the legs upward until the thighs are perpendicular to the trunk. Then, slowly lower your legs. Do it repeatedly.

D. Training focus: When the back is always close to the stool surface, make the abdominal muscles in a tight state. If the back waist bends or leaves the toilet surface, it will affect the contraction effect of the lower abdominal muscles. In order to strengthen the training intensity, you can also practice on your back on the inclined plate.

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A. Starting posture: supine flat pad or supine inclined plate, head up. Hold the fixed object behind your head with both hands and straighten your whole body.

B. Action process: contract the abdominal muscles, and bend the legs that remain straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Inhale when your legs are bent up and exhale when you fall back.

C. key points: when you fall off your leg, you should still control your abdominal muscles and don't fall too fast.

* Lie on your back, lift your legs and bend your upper body.

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A. Starting posture: lying on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

B. Action process: In the posture of keeping the calf down, try to curl the upper body forward, so that the body will not actually be lifted very high. Inhale when curling forward and exhale when leaning back.

C. note: when curling forward, the waist should sink, close to the bed or the ground, and the abdominal muscles should contract as much as possible.

* Hang the bar, bend your knees and shrink your legs

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A. Starting posture: Two hands hold the horizontal bar, and the whole body hangs straight under the bar.

B. Action process: bend your knees and try your best to retract your calf upwards. When reaching the highest point, completely contract the rectus abdominis for one second. Then slowly droop the calf until it is completely straight. Inhale when the calf contracts and exhale when landing.

C. note: try to lift your knees up when contracting your calves.

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A. Starting posture: Sit on the edge of the stool with your hands on the stool. Keep your legs straight forward.

B. Action process: the knees are bent and the calves are contracted as high as possible. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight. Inhale when the calf contracts and exhale when landing.

C. note: this action is relatively simple, and the size of the action depends on the height of the knee and the speed of the action. The higher, the slower and the smaller.

* Kneeling 15-20 (times) x3

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* Oblique abdomen 15-20 (times) x3

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* "Touch your toes" 15-20 (times) x3

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* "Sit in a group"

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* "supine leg lifts"

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* "Sitting posture and abdomen"

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* "Open both ends"

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Arm training:

Bending is the main method to exercise biceps brachii.

* Squat bend 8- 12 (times) x 3-4 group

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A. Key exercise site: biceps brachii

B. Starting posture: sit or stand up straight, with the upper body slightly leaning forward, one hand dumbbell hanging on the inside of one leg, the elbow of the other arm naturally bending, and the palm or elbow resting on one thigh.

C. Action process: Hold the bell and slowly bend your elbow up to your chest. Don't move your upper arm, stick to the inner thigh.

D. training points: when holding the bell, don't relax your back. When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds. Then, put it down slowly. You can also do it standing.

* 8- 12 (times) x 3-4 groups of sitting posture, oblique arm, back hug and bending.

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A. Key exercise areas: mainly bodybuilding biceps brachii and other elbow flexors.

B. Starting posture: sit on a fixed stool, lean forward slightly, put your arms straight on the inclined plate, so that your armpits are stuck on the upper edge of the inclined plate, your fists are forward, and your hands hold dumbbells back shoulder width.

C. Action process: inhale, forcibly lift your arms around the elbow joint until the bell is close to the clavicle, pause for 2-3 seconds, then exhale, relax and restore your arms, and repeat the exercise.

D. training points: keep the upper arm still and stretch slowly and fully when bending the arm.

Straight man. Due to the limitation of the inclined plate, it is impossible to borrow the strength of other parts of the body when doing this action, so the training effect of biceps brachii is remarkable. But it is not suitable for beginners to do this action at first, and anyone who has reached the primary training level or has the primary training level can do this action.

* Standing dumbbell hammer bending 8- 15 (times) ×3-4 groups

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A. Key exercise parts: mainly exercise the brachialis and biceps brachii.

B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward. C. Action process: At the same time, both upper arms bend upward around the elbow with dumbbells, forcibly tighten the upper arm and forearm, pause for 2-3 seconds, then exhale, slowly put the bell down to the side, and repeat the exercise.

D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.

Triceps brachii:

* Sitting posture, flexion and extension of the back arm of one arm neck 8- 12 (times) x 3-4 group.

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A. Key exercise site: triceps brachii.

B. Starting posture: Sit on a stool with your feet flat on the ground, hold the bell in your right hand, palm forward, and hold it straight above your head. Put your left hand on your left waist.

C. Action process: the right upper arm clings to the right ear and does not move. The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better. Then use the contraction force of the triceps brachii of the right arm to hold the bell, lift it up and reset it. Do it repeatedly. When the left hand and the right hand alternate, the same number of times should be completed.

D. training points: the training effect of holding the bell obliquely behind the head is better than that of falling directly behind.

* arm flexion and extension 8- 12 (times) ×3-4 group

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A. Key exercise site: triceps brachii.

B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the left hand on the stool with the palm of your hand, hold the dumbbell in the right hand, bend the elbow, and make the right upper arm close to the side and parallel to the back, and the forearm droop.

C. Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down.

D: Key points of training: adopt the "isolated training principle", when holding the bell until the whole arm is straight, make the triceps brachii completely contract and keep still, and meditate 1, 2, 3.

* supine bend arm pull-ups 8- 12 (times) ×3-4 group

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A. Key exercise parts: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi.

B. Starting posture: Lie on your back on the bench, with your head exposed from the end of the bench, your back resting on the end of the bench, and your feet supported on the ground. Hold the center of the bar with both hands, and the distance between them is slightly narrower than the shoulder. Put the bell on the ground behind your head and make your lower back stand slightly.

C. Action process: slightly bend your arm to hold the bell and pull the barbell to your chest. Then, bend your arm down until the barbell is slightly off the ground behind your head (the barbell doesn't touch the ground). Pull it up again. Lift it up. Do it repeatedly.

D. Key points of training: You can use more weight to do bent arm pull-ups, which will have a greater effect on training than straight arm pull-ups.

These are highly targeted exercises. Different methods are used alternately every time. Generally, you should do 3-4 groups of arm muscle exercises, each group is 8- 12, and the interval is no more than 5 minutes ~ the figures I gave are just for reference, so you can make some changes according to your own situation.

The above is the answer to your request, and the following are my personal thoughts ~

1. Exercise is an all-round exercise process for the body, not just a muscle or several muscles. In the long run, it will be uncoordinated and even have a bad influence on cervical spine, spine and nerves. Therefore, in addition to targeted contact, we need to do other sports, such as jogging, cycling, playing ball games, swimming and other aerobic sports, as well as training the muscles of the chest, shoulders, back and legs. Proper aerobic exercise can not only promote the circulatory system, nervous system function and cardiopulmonary function of human body, but also enhance people's coordination and balance, so as to make people symmetrical.

2. Be sure to warm up fully before exercise, especially before doing targeted strength exercises. Regardless of the specific actions, physical education class often does this!

Actually, according to your request, you don't need to go to the gym at all. The most basic way to practice arm strength is push-ups, and you can also practice chest, shoulder and back muscles. The most basic thing to practice abdominal muscles is sit-ups, plus those abdominal muscles I gave you. In fact, these methods can be done at school, and you don't have to go to the gym. Besides the stadium, there are also many fitness facilities in the school, such as the single parallel bars, through which you can practice many upper body movements, to give two examples: pull-ups and parallel bars arm flexion and extension:

* 5- 15 (times) x 3-4 group with wide pull-ups at the back of neck.

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A. Key exercise areas: latissimus dorsi and shoulder muscles.

B. Starting posture: hang your arms on a single pole, hold your hands with a wide grip distance, and hold your forehand on the crossbar to relax the lower part of your back, fully extend your latissimus dorsi, and bend and lift your calves.

C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend the arm and pull up to the back of the neck, make it close to or touch the horizontal bar, and pause for 2-3 seconds. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise.

D, training points: don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Fully stretch latissimus dorsi and sit flat in a sitting position.

* 5- 15 (times) x 3-4 group with wide pull-ups at the front of the neck.

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A. Key exercise areas: latissimus dorsi and shoulder muscles.

B. Starting posture: hang your arms on a single pole, hold your hands with a wide grip distance, and hold your forehand on the crossbar to relax the lower part of your back, fully extend your latissimus dorsi, and bend and lift your calves.

C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend and pull the arm up to the clavicle in front of the neck to make it close to or touch the horizontal bar, and pause for 2-3 seconds. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise.

D, training points: don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Fully stretch latissimus dorsi.

* parallel bars arm flexion and extension 10- 12 (times) x3 group

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A, key exercise parts: mainly the lower part of pectoralis major, followed by triceps brachii and deltoid muscle.

B, starting position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax.

C. Action process: exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be forward and your elbows should be extended to fully stretch your pectoralis major. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms are completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight, the pectoralis major is in a state of complete tightening. Repeat the exercise.

D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises.

These two movements are compound movements, which are of great help to the whole upper body exercise ~

Having introduced you so much, you should know more about how to exercise. Fitness is actually a very serious process, which requires concentration! I hope you can combine aerobic exercise with anaerobic strength exercise, and combine whole-body muscle exercise with targeted muscle exercise ~ and stick to it, then you will definitely meet your requirements ~ If you are still unclear, you can contact me again.