I suggest that you divide the chest training into three parts, the upper, middle and lower parts, and the upper chest can generally be pushed up and down, usually in groups of 8 and 4. The interval between groups is 90 seconds. Push-ups can be considered first in the middle, 10 group, 4 groups. The interval between groups is 90 seconds. I suggest stretching my arms with parallel bars to exercise my chest muscles. This is a multi-joint compound exercise, which can better shape your lower chest muscles and triceps brachii. 10 group, do 3-5 groups. According to your own ability, you can consider the appropriate load.

abdominal muscle

1) Sit on your ankles and hook your feet in the short box. Your arms can be crossed or crossed on your chest, or you can take a long strip on your chest to match your chest.

2) Prepare for inhalation.

3) Exhale: shovel the abdomen, put the coccyx, roll the ass down, and keep the spine C curve. Legs together, ischium fixed on the box, shoulders away from ears.

4) Inhale and roll back to the starting position.

Benefits: Enhance abdominal and lower back stretching.

1) Sit in a short box with ankle straps under your feet. Keep the barbell or weight bar vertical and horizontal to the chest. Make sure your sitting posture is fixed on the short box, with your shoulders away from your ears and your legs together.

2) Prepare for inhalation.

3) Exhale: Dig the abdomen (if you wear tight jeans, suck the abdomen).

Tighten the coccyx, slightly squeeze the hip muscles, roll down, and keep the C curve of the spine.

Inhale: Turn the trunk to the right, return to the center, then turn left, and then return to the center.

4) Exhale and roll back to the starting position.

5) Make sure to rotate the torso and hips.

Benefits: strengthen abdominal muscles and anticline and increase flexibility.