Chest muscles and triceps brachii: do push-ups in 8 groups, each group 12, once every other day;

Abdominal muscles: 1, do 8 groups of air pedaling, 20 in each group, and do it every day.

2. Do 8 groups of one-arm lateral lying, each group 12, and do it every day.

Chest muscles and triceps brachii should be done every other day, not every day, which will make muscles overtired and not conducive to muscle growth; Abdominal muscles should be done every day, and only abdominal muscles can exercise every day.

(The deltoid muscle on the arm is difficult to exercise without equipment, and generally requires a set of dumbbells. )

It is recommended to exercise at 4 ~ 5 pm.

Diet:

1, drink a glass of milk and 2 egg whites after 30 minutes of exercise.

2, usually eat more food containing protein, such as eggs, chicken, soybeans, beef, peanuts, milk, fish and shrimp. Eat more green leafy vegetables to promote metabolism and help grow muscles.

3. Add a tablespoon of peanut butter to breakfast every day to provide protein, sugar and fat energy for the body.

Drink a glass of milk before going to bed every day. When you sleep at night, your body will stop consuming carbohydrates and concentrate on the decomposition of protein to maintain the flow of amino acids in the blood.

(Go to bed before 1 1 every night to ensure the quality of sleep. )