How do you build muscles all over your body? It s best to ask a mentor to tutor me! Thank you!

Running and skipping rope, first lose fat and build muscles.

Day 1: Practice back, bicep, orthorhombic dumbbell rowing five sets, 10 in each group Do pull-ups if you have conditions 3-5 sets Unlimited number of b-headed, one-handed curls in five sets, 10 in each group, stay for 1 second after each contraction. Shrug shoulders in 5 sets, 8 in each group of the same weight.

Day 2: 5 sets of chest, triangle and three-headed dumbbell flat birds, 8 pieces per group of the same weight. 5 sets of 10 dumbbell plate presses.

Triangle Push 5 groups, 3-12 in each group, with the same weight, first do 12 exhausted weights, and then the weight remains the same to reduce the number, if you really can't do it and then reduce the weight. Side lift, 3 sets of the same weight, 12 pieces in each group. Front flat lift, 3 sets of the same weight, 12 pieces in each group.

3 heads: Seated neck back flexion arm extension, the same weight 5 sets, each group of 12.

Day 3: 5 sets of legs, hips, dumbbells shoulder squats, 20 exhaustions in each group, weight reduction in each group, all to ensure that each group is exhausted. Deadlift, warm up a group of 20 small weights, formally do 5 sets, with the maximum weight, 6 pieces per set.

Rest on the fourth day, then cycle.

2 heads 3 heads are best to add another movement 2 heads + two-hand curl 3 sets of 10 3 heads Supine bend arm extension 3 sets of 10.

This is the most basic method, stick to it for 3 months, you will definitely be able to change your body, and then I will help you change your plan.

Push-ups can be done all over the body. But don't overdo it, there's a process of persistence, and if you don't know how to adopt it, you can ask me.

If you are building muscles, then focus on exercising your biceps and exercise more

I'm not a professional fitness trainer, I'm just an amateur fitness enthusiast, I'm 30 years old and 172cm tall; The weight is 68kg; Upper arm circumference:,Forearm circumference:; Waist circumference:

Ruler; Bust: 98cm in front of the chest, behind the chest; Calf circumference: 37cm; Thigh circumference:

50cm；I looked at some of your questions, you and I height. They all weigh about the same! I can tell you that you are a little fatter (5kg), and the formula for calculating your normal weight is (height - 105 = how many kg, you should be 175 - 105 = 70kg) I also only have two 5kg metal dumbbells, but I use two into one; Here's my own workout plan for about an hour a day:

Dumbbell biceps and triceps exercises under 100 strokes per hand; Stick to at least 100 push-ups each time a day; 200 sit-ups done in one sit-down; 50 on the head-on image, completed twice, 25 each time; Crush the ligament for 10 minutes; 60 squats and jumps, completed twice, 30 each time; As for running, I'm less now! I used to run a lot, and 5km was usually about 20 minutes! In the summer, I go swimming a lot, swimming is the best workout, and I have found that I can exercise any part of the body!

As for diet, individuals often eat some meat (meat can supplement the physical energy you consume during exercise, high in calories, lean meat, if you want to get fat, you can eat more fatty meat), eggs, fish, shrimp, crab (all high-protein and low-fat foods), milk and fruits (apples, oranges, grapes, watermelon, etc.), as well as vegetables and some sweets (fat people try to eat less, because sweets will be easy to gain weight)!

If you want to live a long life, you must: a reasonable diet, healthy exercise, and a good attitude! I have always insisted on it, I dare not say that I am in good health, because the body is the same as time, it will never go back, there is the heyday of the state, there are also the trough of illness and aging, this is an indisputable fact, no one can change it, but we can use the best state to meet every tomorrow!

I'm sure we can do it! Because there is a saying in China: "Tomorrow will be better", it is precisely because of "tomorrow" that we should cherish our lives and cherish everything we have now! Come on!

Eat more high-fat items, make yourself fat, exercise, nutrition first, do more outdoor sports, stick to it, do push-ups, sit-ups and the like.

Running is the most important thing, and secondly, you can stretch your ligaments regularly, take walks, and promote muscle strength.