If you can't go to the gym, it doesn't matter, just need a dumbbell with adjustable weight ~

First of all, if you want to practice chest muscles, you need a dumbbell with adjustable weight.

Warm up for ten minutes

run quickly

Bend leg muscles

Do some push-ups

then

Flat dumbbell bench press

4X 12

chest measurement

Tilt dumbbell bench press

4X 12 upper chest

Tilting dumbbell bird

4X 12 outer edge of pectoral muscle

A column on the folding line of a newspaper

Increase the area

Flexion and extension of parallel bars arm

3X8

Lower chest

(Be sure to do it with your chest)

As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.

Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)

Take a day off (still doing abdominal muscle tear)

Back training+two heads

Pull-ups (impossible) 6 groups

4~ 10 in each group

Depends on your personal situation

One-arm dumbbell rowing (watching videos online, I can't explain clearly ~)6 groups

Pay attention to the rest between groups, not too long, one minute at most.

Lianertou

You must know how to do this action.

Three groups will do.

Every other day.

Shoulder training+

Leg training

Dumbbell side lift+dumbbell front lift (Super Group

One action after another, without rest)

4x20

Dumbbell rotary lifting

4X20

Walk briskly with dumbbells in hand.

4X20 (simple action, available online)

Lift the heel with one dumbbell and one foot.

4X 15

Abdominal ripper

Personal recommendation

Just practice three days a week.

As long as you insist on being an abdominal muscle ripper every day.

Then you can fully exercise on the day of exercise.

You can get the results quickly.

Especially the abdominal muscles.

So many people practice in the gym.

There are not many people lying there practicing their stomachs.

They were all there squeezing their breasts.

The result is a big chest and a big belly.

Insist on abdominal muscle laceration

If you have a big belly,

Three-month abdominal muscles

Six dollars in six months

Dude, your question is simple. I'll give you two suggestions. First, practice chest and back together twice a week. It is said that big muscle groups can't practice together. It's summer now, and winter training should focus on weight. The so-called winter training is a good time to grow muscles. Practicing chest and back together can make the chest muscles feel torn ~ practice chest first and then back ~

Another point is the rest between groups. I suggest you change it to 40 seconds. If you want to flush your chest muscles in a short time, it's very unusual.

The so-called extraordinary people do extraordinary things, achieve extraordinary work, gain weight and shorten rest time.

Others, such as nutritional rest, you should pay attention to yourself, supplement protein, and keep it up ~