I don't know how much your dumbbell weighs. You can do chest push-ups to exhaustion and do 4 groups. Do narrow push-ups with two arms (do 30 push-ups after a certain amount of strength) and dumbbell bending 10 times, 4 groups. Back pull-ups. If you can't do it, do it horizontally (action Baidu).

Doing one-legged squat in the lower body can enhance the strength and muscles of the lower body and promote hormone secretion. Dumbbell dogs need strong core strength if they do one-leg hard pull to train the back and lower back of their legs and strengthen their core strength.

The calf does not need special training, which has little effect on the growth of bounce. It is mainly to enhance the strength of bare joints (disguised use), and usually practice by running and jumping. Be sure to stretch after leg training! ! Flexibility is closely related to bounce. Give you a good stretching action.

Abdominal muscles do sit-ups to lift legs (much better than sit-ups). I do this so that my abdominal muscles are thicker and clearer.

Standing with dumbbells on his shoulders. Attention, stand still!

I don't know whether your goal is to gain muscle or enhance athletic ability. To gain muscle, eat some fruit before training, eat staple food and protein or a spoonful of muscle gain powder within 20 minutes after training, and eat more protein to gain muscle. Remember! The staple food is moderate.

Pure hand tour, hope to adopt, you can ask me if you don't understand.