It is best to run in the morning and jog from 5: 30 to 6: 00.
You don't have to lift dumbbells for push-ups,
Practice biceps, triceps and deltoid.
The abdomen is simple,
With two heads, you just sit with a dumbbell in one hand, your legs enlarged, and the dumbbell in the other hand, and then slowly pull the dumbbell up.
Stop at the highest point for 3 seconds, then put it down, 12 times as a group, do 5 groups, and the weight should be 60-70% that you can bear.
Three heads: stand up straight, hold the dumbbell in one hand, stretch it from the back to the back of the head for 3 seconds, then slowly put it down and do it 12 times, 5 groups.
Deltoid: Stand up straight, hold dumbbells, and do forward and side lifts. This is very simple, 12 times, 1 group, 5 groups.
Lift heel for calf and dumbbell. Stick to it for 2 months and your calves will be developed.
Butterfly stroke is the best way for pectoralis major and abductor dorsi.
Thigh: Lift a barbell and squat. If you don't have a barbell or can't come to the gym, lift weights and do squats.
These seem simple, but it is not easy to stick to them, and the effect is definitely there.
Ask me if you don't understand, Q419888511.