It doesn't matter without equipment. I have equipment at home now, but I don't use it much. There is a book called Prisoner's Fitness, which teaches people how to practice muscles by hand. The movement difficulty is divided into six grades, which are suitable for exercisers of different degrees. Because the link can be easily deleted, the landlord Baidu knows that it can be found by searching for prisoner fitness.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first).
There are also dumbbell exercises in the TXT file below.