First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles. So the number of each group is 8 to 12. After this number, adjust the weight to exhaustion. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.

Warm up for 10 minutes before doing the following exercises, and then you can run.

The Quaker's name for Sunday

Chest: dumbbell bench press

quadruplet

Dumbbell bird

quadruplet

push-up

4 groups (quantity 20 to 30)

Biceps biceps brachii: dumbbell bending with one arm

Six groups

bend

Six groups

abdominal muscle

the next day

Legs: Get down.

Six groups

Arrow squat

quadruplet

Lift your heels.

Six groups

Triceps brachii: Dumbbells bend over and stretch their arms.

quadruplet

Narrow distance push-ups 4 groups

Flexion and extension of dumbbell neck and back arm

quadruplet

abdominal muscle

the third day

Back: wide and narrow distance pull-ups.

4 groups each (try to do more than 10)

Dumbbell rowing

quadruplet

Shoulder: push

quadruplet

Qianpingju

quadruplet

Side lifter

quadruplet

abdominal muscle

Rest on the fourth day

Practice abdominal muscles after other actions.

Abdominal muscles: from both ends

quadruplet

Lift your legs.

quadruplet

Abdominal rolling

quadruplet

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.

Is to practice the cycle of three days off.

Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder (suitable for obesity) or muscle powder (suitable for thinness).