With dumbbells, you can practice biceps, triceps and deltoid muscles without doing push-ups.
The abdomen is very simple, with two heads, you just need to sit, hold the dumbbell in one hand, expand your legs, and hold the dumbbell in the other hand, then slowly pull the dumbbell to the highest point and stop for 3 seconds, then put it down. 12 times, make five groups, and the weight is as good as 60-70% of that of the three heads: stand up straight, hold the dumbbell in one hand, and stretch it from the back to the back of your head. Hold the dumbbell and do the front and side horizontal lifts. This is very simple. 12 group, 1 group, 5 groups, the calf was developed with dumbbells for 2 months. Butterfly stroke is the best way for pectoralis major and extensor dorsi.
Thigh: Lift a barbell squat. If there is no barbell or you can't come to the gym, lift a barbell squat. These seem simple, but it is not easy to stick to them. If you don't understand the effect, you can definitely ask me, qQ419888511.