If you want to do inverted triangle, you should practice pectoralis major, latissimus dorsi and deltoid. Do push-ups (raise the foot pad to make the body at 45 degrees and slowly reach the position) or face forward, put your hands back on the chair or sofa, and bend your arms with your feet flat on the chair; Doing bench press with dumbbells (heavy or barbell) can effectively practice pectoralis major. The method of practicing latissimus dorsi (because latissimus dorsi itself is an inverted triangle, it is very important): 1, pull-ups on the horizontal bar; 2. Use dumbbells for bench press (be sure to be heavy or use barbells); 3. Row with dumbbells in one hand. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arms back and up. Repeat. Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. In addition to practicing the muscles in the above parts, you should also lose the excess fat in your waist and abdomen. All aerobic exercises are good ways to lose fat, such as running, skipping and swimming. There is also a disposable raincoat to wear, running at home, swinging your arm and sweating more, not only reducing fat, but also detoxifying. Replenish water in time. The above exercises should last for more than half an hour at a time, otherwise they will be invalid. I recommend a very time-saving method to reduce waist. When watching TV, sit in the corner of the sofa, hang your legs upside down close to the armrest of the sofa, put your hands on your chest (you can cross them), and turn your waist at the maximum angle. In this way, you have already consumed the fat around your waist when watching TV. Eat less high-calorie and high-oil food. Scientific fitness will lead to perfect muscles and an inverted triangle figure. (Changyang Xiaohua is original, don't copy, never be anonymous, despise plagiarism! )