Get up around 6 am and run for at least 20 minutes.
Exercise in the afternoon at least three times a week.
1: Abdominal muscles: Personally, I think my abdominal muscles are better, but I still have to stick to it. I do it 3-4 times a week, but my abdominal muscles are different from other muscles and need constant stimulation, so I have to be exhausted every time to achieve the effect, and the interval is preferably about one minute. The best way to practice abdominal muscles is to do sit-ups and do 6544 every time. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head. You can start with mineral water,
Push-ups can also be exercised. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation.
Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups.
2. Chest muscles: Lie flat and lift barbells. The weight depends on your own situation. 10 each group, 3-5 groups at a time.
Push-ups, 30 in each group, do 3-5 groups.
3. Dumbbells, arms and tensioners should also be made in groups. According to your own situation, 3-5 groups, 50 dumbbells in each group, each group 15 arm and stretcher.
If you have a lot of fat, you should insist on aerobic exercise. Running is very effective, you can lose excess fat and show your muscles better.
5. Pay attention to strengthening high protein and high fat in diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food. Do the above and persevere, I believe you will achieve your goal. Usually you can jump frog leaping, one-legged jumping and striding to increase your leg strength, and often do sit-ups to increase your waist and abdominal muscle strength. Do push-ups to exercise arm strength and chest muscle strength. Stick to it for a while and you will be invincible.