The second method (as follows)

Exercise in the morning before breakfast; If it is night, it should be two hours before going to bed; Only exercise after meals 1 hour, and eat 30 minutes after exercise.

At least 3 groups a day, 20 in each group. 1 month will take effect.

Breathing essentials: breathe upwards and breathe downwards.

Method:

1. Composite group push-ups (horizontal, upward and downward)

Exercise muscles: pectoral muscle, deltoid muscle, upper back muscle and triceps brachii. Practice: 3 groups do it continuously, and only pause when changing postures between groups.

A, standard push-ups-hands shoulder width, legs and back straight, feet together, arms straight, elbow lock. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way. Watch the rhythm.

B, tilt up push-ups-put your hands on a bench 50-70 cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles.

C, downward inclined push-ups-two feet on the bench, hands on the ground. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. It can also be replaced by fitness balls to increase the participation of dry muscles in the body.

2. Strong push-ups

Exercise muscles: chest muscles, shoulder muscles, upper back muscles, triceps brachii.

The starting posture is the same as the standard push-ups, but the right hand is placed on the ground and the left hand is placed on a bracket about 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then lift yourself up with explosive force and let your hands fly for a short time. At the moment when both hands are flying, the body turns slightly to the left, leaving the left hand on the ground and the right hand on the bracket.

Step 3 push-ups and turns

Exercise muscles: posterior deltoid, psoas and lower back.

The starting action is the same as the standard push-ups. Hold up your body, straighten your arms, turn your identity to the right, lift your right arm, and look up to the right with your eyes moving with your right arm. After a short pause, they resumed their starting posture and switched to the other side. ...