Biceps brachii:

1, dumbbells bend alternately.

2. Dumbbell single arm bending

Note: Keep the upper arm still and concentrate on the biceps brachii, with 3-5 movements in each group and 8- 12 times in each group until the last two groups are exhausted (i.e. unable to move weight). It is best to practice your back muscles.

Triceps brachii:

1, dumbbell narrow bench press

2, dumbbell neck back arm flexion and extension

Note: Narrow bench press can exercise chest muscles at the same time. When doing the neck flexion and extension, the dumbbell is kept directly above the head, and each movement is done in 3-4 groups, each group 10- 15 times. Don't be greedy, because triceps brachii is easy to get hurt. It's best to practice your chest muscles.

Deltoid muscle:

1, dumbbell front flat lift

2, dumbbell side lift

3, dumbbell press

Note: deltoid muscle is divided into three bundles: front, middle and back, and the balance exercise effect is good. The number of groups is 3, and each group is 8- 12 times. Don't choose overweight dumbbells, deltoid muscle is an isolated small muscle group, which is easy to get injured, and once it is injured, it will affect other action exercises.

Pectoral muscles:

1, bench press

2. Birds

Step 3 push-ups

Note: There are many kinds of bench press, including flat press, upward press and downward press, and the grip distance can also be adjusted. Take the flat plate and upward tilt as the main movements, choose the heavier dumbbell and do it for more than 5 groups, which is also 8- 12 times/group, and each group is exhausted. Do 3-4 groups of birds, the number of times is the same as above, and choose the appropriate weight to avoid injury. Push-ups are grouped and graded according to their own abilities. If you are heavier and have a poor foundation, it is not recommended to do push-ups for the time being.

Latissimus dorsi:

1, paddling with one arm

2. Bend down and paddle with your arms.

Step 3 pull-ups

Note: when rowing, the elbow joint is adducted, and try not to use the strength of shoulders and arms, but concentrate on the back. 4-6 groups for each action, 10- 15 times/group. Forehand pull-ups have a wide upward grip.

Thigh:

1, squat down

Step 2: Step forward and squat down.

Note: If the dumbbell is light, it is recommended to do lunge squat, which has obvious effect. Do 4-6 groups, unlimited times, and be exhausted. Be patient with the pain and be mentally prepared.

Lower leg:

1, standing with

Note: the action should be slow, the amplitude should be large, and it doesn't matter if it is heavier. Do 4-6 groups, exhausted.

Trapezius muscle:

1, shrug

2. Bend over and lift horizontally

Note: Shrugging 5-8 groups, bending down to lift 3-4 groups, exhausted. Bend down and lift horizontally, and you can also exercise the posterior deltoid. It is recommended to practice with deltoid muscle.

Abdominal muscles:

1, supine group (sit-ups)

Lift your legs and put them on your back.

Note: Do sit-ups with a good foundation, or do sit-ups in groups. Divide into 3-5 groups and do your best. Abdominal muscles are not easily injured. There is a burning sensation in the abdomen after finishing, and the abdomen may hurt the next day. These are normal phenomena, so we should persevere.

I hope my answer will satisfy you.

If you can persist in exercise, plus a scientific diet and adequate sleep, two months will have a great effect.

Pay attention to drink plenty of water, at least 3L per day; Take not less than 120g of protein every day; Replenish energy within half an hour before exercise, such as eating two biscuits; Eat more whole grains, beans, milk, eggs, red meat, fish and green leafy vegetables, and eat less greasy; Diversified staple foods, in addition to rice noodles, eat some sweet potatoes, potatoes, corn and so on; Don't be addicted to alcohol and tobacco. Pay attention to keep sleeping for more than 8 hours.