Actions like this! Don't use the equipment yet! That will hurt your joints! Because your strength can not meet the requirements of the instrument.
Usually do 3 sets of push-ups at home at night! No more than 20 in a group!
20 at both ends, 3 groups in one group! Don't get stronger just because you haven't adapted.
Slowly, it can be increased at a rate of 5! From both ends, are you lying on the mat or on the bed! Legs up. Lift your upper body, too! Reach your feet with your hands)
This action can fully stimulate the abdominal muscles! Do a few will feel sour!
Eat something nutritious within 30-90 minutes after exercise, such as yogurt and bread!
Because protein is badly needed for a period of time after exercise, such exercise can not only strengthen the body, but also
Can enhance resistance!
My little experience.
Eat beef instead of pork.
Drink a bottle of milk every day.
Eat eggs and egg whites.
I am engaged in sports. I hope I can help you. Contact me.
As long as you persist, it will be very effective. I hope you will succeed.