Who moved my muscles...? I need muscles,

Supine dumbbell arm flexion and extension.

Lie on your back on the air hoverball with stable support for your head and back. Bend your knees and land with your feet apart. This bridge posture should be kept steady.

Hold the dumbbells above your shoulders with your arms straight, palms facing each other. Tighten your abdomen and hips, keep your upper arms still, bend your elbows and slowly lower the dumbbells to the sides of your head, and firmly lift the dumbbells up to their positions before touching your shoulders. Important: Keep your body steady at all times, and be careful not to tense your elbows when your arms are straight.

Push-ups Arms are shoulder-width apart or slightly wider than shoulder-width apart.

Takeaway: Hold your arms straight on the ground, fingers forward, and your arms shoulder-width apart or slightly wider than shoulder-width apart. Keep your legs together and straight, your toes on the ground.

The body is vertical, in a straight line from head to toe. The hips and waist can neither arch nor collapse. Then bend your arms, lower your body to parallel to the ground, then straighten your arms, support your body, tense your pectoralis major muscles, stop for a while, and then bend your arms and do it again.

Inhale as you prop up and exhale as you descend.

The straight arm support should start with the vertical line of the shoulder in front of the palm support surface, so that the pectoralis major muscle can be fully exercised. When the body is descending, no other part of the body should touch the ground except for the hands and toes. When the body is lowered and propped up, the movement should be smooth, and the movement should always be in a straight line from head to toe.

Slumping is only allowed during the last or second push-ups (i.e., in case of exhaustion), and the upper arms should be close to the side of the body during push-ups.

To improve the effectiveness of the exercise, you can put weight on your shoulders or increase the difficulty by raising the position of your feet, such as resting on a stool or step. The distance between the two hands on the ground can be wide or narrow. Beginners with less physical strength can be lifted up when their body is halfway down, or they can reduce the difficulty by raising the position of their hands (hand props or steps).

In addition to exercising the pectoralis major muscle, push-ups can also exercise the serratus anterior, deltoid anterior, triceps brachii and forearm muscles, as well as the rectus abdominis, internal oblique muscle, external oblique muscle, iliopsoas muscle, quadriceps and triceps calf.

Pull-up Starting Pose Hold the horizontal bar with both hands at a wide grip distance (palm forward), feet off the ground, and arms naturally hanging down and straight.

Movement process Use the contraction force of the latissimus dorsi muscle to pull the body up until the horizontal bar touches or is close to the chest. Hold still for a second to allow the latissimus dorsi to contract completely. Then gradually relax the latissimus dorsi and allow the body to descend slowly until it is back to full sagging, and repeat.

Breathing method Inhale as you pull your body up and exhale as you droop.

Points to note When pulling up, focus on the latissimus dorsi, pull the body as high as possible, and do not let the body swing when pulling up. Keep your feet out of touch with the ground when sagging. It can be weighted by hooking a barbell plate on the waist.

Diet should be regular, and the amount of food you eat should be in line with your consumption, to become fat, you must have a daily intake greater than the consumption, and you should also be particular about what you eat, and there are more high-fat and high-protein foods every day. There is also an age of 23 years old, which is not too old, and most people are not as fat or strong as you think.

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Eat more beef and practice more dumbbells on it.

You have to keep exercising! Nutrition has to keep up too! You have to choose the specific workout! Of course, bodybuilding allows you to gain muscle quickly!