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.

Doing sit-ups is simple and effective to practice abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Do it slowly. If it is fast, there will be inertia, which will affect the effect. Be sure to do it to the end and do it in place. Or you can grab the horizontal bar with both hands and hang your body (or you can put your forearm flat on the parallel bars, your arm upright and your body hanging), then lift your legs horizontally and 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.

You also need to lose abdominal fat through aerobic exercise (such as jogging). If you just do sit-ups, the fat layer will not decrease, the muscle layer will thicken, the waist will thicken, and the muscle surface will be covered with fat, which will be ugly on the surface.

Only scientific fitness can have perfect muscles. (Changyang Xiaohua is original, don't copy it, don't be anonymous, the plagiarist is shameless! )