2. Find some beverage bottles and put fine sand as dumbbells. If you can afford it, it would be better to buy some dumbbells, which are not expensive, tens of dollars. Buy detachable ones.
The main training areas are as follows: pectoralis major, biceps brachii, triceps brachii, deltoid, abdominal muscle, thigh muscle and calf muscle. Practice one or two parts at a time. The specific method suggests that you download some videos online, and each part has videos. Sometimes more practice is not necessarily effective, mainly the standard of action. The number of exercises at the beginning is relatively small and gradually increases.
There is no way to keep exercising, 2-4 times a week. According to your own situation, because your body has its limits, your muscles also have a recovery process. If you can't practice well every day, you should keep up with your diet. Protein, meat, everything should be supplemented, and you should exercise 2 hours after meals.