Do abdominal muscle sit-ups, and do 10 to 15 groups at a time, each group 15 to 20. It's best to exercise every day for a week, because you have to keep exercising to build your muscles.
Biceps biceps do one-arm bending, sit on the bench, hold dumbbells, and lean your elbows against the inner thighs. Start to bend quickly and put it down slowly. This kind of hair care effect is the best, because there are only two heads at your elbow. Do 8 to 10 groups at a time, and do 12 to 15 times in each group, and exercise 5 times a week.
Leg muscles are divided into thighs and calves, and thighs are squats. You don't have a barbell, you'd better carry something to do. Do 10 to 12 groups at a time, and each group 10 to 15. You can also run fast, running 100 meters a day and sprinting 5 to 6 times. You can practice your calf with your little toe, five times a week, 6 to 8 groups each time, 60 to 80 times in each group, and you can practice every day. The calf muscles will come up soon.
When you exercise, you must move slowly, so that you can ride your muscles.