Jiaojiao Shuangfeng 1) push-ups. This action is very common, but girls usually land on their knees when doing it. If you have the strength, you can exercise according to the picture. Repeat this action for 3 groups, each group 10 times. 2) Squeeze the chest. This action can not only exercise the chest, but also exercise the shoulders and arms. Sit cross-legged on the ground with a ball in your hands (you can also do it by hand, that is, push it with your hands tightly), and pay attention to the forearm parallel to the ground. When you pinch the ball with both hands, feel the chest strength, then hold it for 1 ~ 2 seconds and then release it slowly. Repeat this action for 3 groups, 20 times in each group. 3) Dumbbell bench press. Lie on your back on the pedal, put your head, shoulders and hips on the board, and cross your legs and knees on your chest. Hold a dumbbell in each hand, palm forward, pay attention to the wrist to be straight and in line with the hand. The elbow is slightly below the pedal. Then stretch the dumbbell vertically upward, but don't completely straighten your arm and keep it slightly bent. At this time, the wrist, elbow and shoulder are on the same plane, and then slowly return to the starting position. Exhale when lifting dumbbells, and inhale when lowering dumbbells. This action is repeated in 3 groups, each group 10 times. 4) Lift the chest. Lie on your back on the pedal, put your head, shoulders and hips on the board, and cross your legs and knees on your chest. Slowly straighten the dumbbell with both hands, then slowly fall back to the back of your head, inhale when falling, and exhale when lifting. To control the speed, you should not exercise your chest muscles too fast. Repeat this action for 3 groups, each group 10 times. Remarks: the above four movements are combined into a good chest training plan, which can be done three times a week for about 45 minutes each time, and the two peaks are just around the corner! Want to be more honest and confident in front of people? Please immediately put yourself into the action of strengthening the chest! Flat abdomen (1) This is a static grip, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible. 2) Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in 3 groups, each group 10- 15 times. 3) Upward inclined sit-ups. Lie flat on the floor and lift your legs at an angle of about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand. Repeat 3 groups with 25-30 in each group. 4) Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in 3 groups, each group 10- 15 times. 5) This action is a bit difficult. Lie flat on the floor, lift your thighs about 60 degrees, and keep your calves parallel to the ground. Hands crossed behind your head, head off the ground. Keep this position and stretch your legs slowly. Repeat this action for 3 groups, each group 15-20 times. Remarks: The above five movements are unisex, and it is best to do them after 30 minutes of aerobic exercise (such as running, brisk walking, swimming, mountain climbing, etc.). ). Because partial weight loss can get better results after full-body exercise! If you feel too tired to do all five movements, you are free to choose three. I believe that through hard work, you can definitely have a flat abdomen, even a stylish abdominal muscle!