Biceps biceps brachii: A curved arm with the elbow joint as the fulcrum. Don't exercise too fast with a dumbbell in your arms every day. It is recommended to have at least 4-6 groups every day, 20 times in each group.

Triceps brachii: When standing or sitting in a chair, grab the dumbbell and hang it naturally near the thigh, then slowly lift it from the side and straighten your arm. Be careful not to bend your arm. It will be very tiring at first, but just stick to it. It is recommended to do only 4-6 groups a day, 20 times in each group.

Abdominal muscles: See if you eat hard or not. The easiest way is to do sit-ups on the flat ground. Slow down when you get off. It is best to feel the stretching of abdominal muscles. It can be tilted upward, that is, the left elbow holds the head and touches the right knee, and the right elbow touches the left knee. This is good for the difficult part. The most effective way is to hang on the horizontal bar, with your legs straight and your abdomen too high. I'm so tired, I can't hold on any longer. Hehe, I suggest you do 4-6 groups every day, with 20-40 in each group.

Thinner thighs: See why you are fat and how thin you want to be, but it is quite effective to raise your legs. Don't jump around, or your legs will be as strong as frog's legs. Hehe, and keep jogging every day, don't run too fast, just run 3-5 kilometers in 20-25 minutes.

In fact, the most important thing is persistence! Pay attention to relax after exercise, and don't exercise too hard occasionally. Slowly add a large amount, about 1 week can reach the above value. I wish you success!