It's a little difficult, psychologically difficult. It is not difficult to train muscles, and it takes perseverance to train back to shape. If you think the previous method is better, you can use the previous method. If you are used to practicing at will, you can refer to the following methods.

1, upper limbs: dumbbell bending wrist and stretching wrist, each group 15 to 20, five groups, forearm exercise; Bend and stretch the elbow joint and practice biceps, in groups of fifteen to twenty people and five people. Dumbbell lifts, fifteen to twenty groups, five groups, triceps. Vertical dumbbell side lift, five groups, five groups, deltoid muscle training. The weight of dumbbells shall be subject to the above times, and shall be adjusted according to your own strength. You can also reduce the number of times to eight or ten, with the same weight.

2, trunk: push-ups: fifteen groups, three groups, practicing chest muscles; Bend down and make birds with dumbbells (that is, imitate the action of birds flying with wings), and practice latissimus dorsi in groups of fifteen or three. Sit-ups: Twenty groups, three groups, exercise abdominal muscles.

3, lower limbs: squat: 50 times a group, five groups, practice rectus femoris (that is, the muscles on the front side of the thigh) and gluteus maximus (that is, buttocks, hehe). Skipping rope, a total of 500 times, practicing calf muscles.

The above process can be done once a day or once every other day. You can rest for one to three minutes when you feel tired in daily training, and you can move on to the next action after you feel that your heartbeat has basically recovered. As long as you persist, you will definitely see muscles and lines within half a year.