Diet: You may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one will know. Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you work hard and keep practicing abdominal muscles for more than a year, you still can't see it. Then you should review your diet. Common products such as chicken, beef and eggs ... You can buy protein and fattening agent to exercise abdominal muscles. Modern medicine has proved that the "general's belly" formed by the loss of elasticity of male abdominal muscles is closely related to many common diseases such as hypertension, heart disease and diabetes. Therefore, middle-aged men should focus on muscle exercise, of which abdominal muscles are the most important. The easiest way to exercise abdominal muscles is to bend over. Bend your waist down, keep your legs upright, and hang your arms and head in the air. Don't force yourself to touch the ground with your hands, relax as much as possible, then naturally get up and stretch your back and leg muscles, stop for about 1 minute and repeat for 3 times. Twice a day for 2-3 months. In addition, the method of sit-ups to exercise abdominal muscles is simple and easy. In order to enhance the muscle strength of the whole body, the effect will be more significant if it is supplemented by strength equipment training. Do not exercise for more than three days. Muscles are made by exercise. The fitness instructor said that muscle is the most "grateful". As long as you can always give it a little "stimulation", it will repay you with 10 feedback. But if "fishing for three days and drying the net for two days", the effect will be greatly reduced. When doing muscle exercise, rest is necessary. After 2-3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. However, the coach warned that the rest time should not be too long. This rest time is based on the muscle having the last athletic ability again, which usually takes 2-3 days. Chest muscle exercises the fullness and firmness of chest muscles, which is one of the signs of youthful bodybuilding. Developed pectoral muscles make men look strong and burly, while women are more plump and lined. Strength training of chest muscles can also enhance cardiopulmonary function, correct bad posture such as chest-containing, make the chest bigger and change the chest circumference narrower. The pectoral muscle mainly includes pectoralis major, pectoralis minor and intercostal muscle. This exercise can be done by hand or instrument. 1. Exercise the chest muscle strength by hand, mainly push-ups, and develop the chest muscle by using your own weight and relying on forearm push. Push-ups can be carried out on the flat ground, or with hands and feet supported or loaded. Preparation posture: bend over, with your hands shoulder-width, arms straight, ankles close together, toes firmly on the ground, slightly raise your head, look forward, hold your chest out, tuck in your abdomen, and keep your body straight. Action: The arm bends gradually from the straight position. Bend your elbows and slowly move your body down to keep it parallel to the ground. After a short pause, pectoralis major contracts, and your arms are forced to straighten at the same time, thus propping up your body and returning to the ready posture. Pay attention to keep your body straight all the time during the action. The above actions are repeated about 10 times. After a certain degree of exercise, you can use handstand push-ups, high-legged push-ups, weight-bearing push-ups (putting some heavy objects on your back), narrow or wide support (deliberately narrowing or expanding the support distance between your hands), finger support and other actions to increase the difficulty and obtain greater exercise effect. Essentials; Always keep your chest out and abdomen in, and avoid incorrect postures such as sinking shoulders, shrugging shoulders, shrinking breasts, hunching your waist or lifting your hips. Function: Mainly develop pectoralis major, and also exercise the strength of triceps brachii and deltoid muscle. 2. Dumbbell exercise (1) Flying birds practice preparation posture: supine on a short bench with shoulder width (family can use three square benches instead), legs flexed, feet separated, arms straight, hands holding dumbbells, fists facing each other. Action: At the same time, both arms slowly fall from above to the body, and try to expand the chest as much as possible. After a short pause, contract the pectoralis major and arm muscles, so that the dumbbell can be slowly lifted from both sides to the chest along the original path, and the preparation posture can be restored. Repeat the above actions for about 20 times. In addition to supine position, birds can also move in standing position and inclined plate position (the angle of inclined plate is 30-60). Key points: when lying flat, the chest should be upright and the back muscles should be tightened. When the arm descends, the pectoralis major should be used to control the descent. After descending, pectoralis major is fully extended, and the speed of lifting and recovering is slightly faster than that of descending. After the arm is vertical, the pectoralis major still keeps trying to contract. Function: Mainly develop pectoralis major and deltoid muscle. (2) Standing posture: supine on a low stool, knees bent, feet apart, stepping on the ground, arms straight, hands holding dumbbells on legs. Action: the straight arm of the left upper limb forcibly lifts the dumbbell to the back of the head through the upward direction, and when the dumbbell is slightly lower than the body behind the head, it slowly returns to the side. Alternate left and right. Repeat the above actions for 20 times. Key points: Tighten the back and waist muscles, and control the descending speed with the strength of pectoralis major. Pull it up a little faster and then put it down evenly and slowly. When you start practicing, don't weigh too much dumbbells. Function: Developing serratus anterior muscle and shoulder and back muscle, and enlarging thoracic cavity at the same time are beneficial to increase vital capacity. 3. Preparation posture of the puller: Stand naturally with your feet shoulder-width. Before straightening, lift your arms horizontally and hold the puller with your palms facing each other. Action: the muscles of the chest and arms exert force, so that the arms are slowly pulled horizontally to both sides through the body to expand the chest until the arms are raised horizontally. Pause for a moment and slowly return to the preparation posture. Repeat the above actions for 20 times. Stretcher chest expansion can also be performed in supine position. Key points: stand at attention, move at medium speed, and pay attention. Function: Develop pectoralis major and triceps brachii, and expand chest cavity. 4. Barbell preparation posture: supine on a low stool, knees bent, feet apart, flat on the ground. Ask your partner or family to lift the barbell to your chest, with fists facing your eyes, and hold the barbell bar horizontally. Action: the muscles of the waist and abdomen contract, and the chest is lifted by inhalation, while the pectoralis major muscles contract. Push the barbell upward until the elbow joint is straight, pause for a moment, bend your arm and slowly put the barbell back on your chest, and bend your arm to relax your shoulders, so that the pectoralis major muscles can be fully extended and relaxed. The above actions are repeated 10 times. In addition to supine posture, this kind of exercise can also be carried out in reclining posture. The upper muscle of pectoralis major is developed in the upper oblique position, and the lower muscle of pectoralis major is developed in the lower oblique position. The grip modes are divided into narrow grip, middle grip and wide grip. Narrow grip develops the height of chest boat, while wide grip broadens pectoralis major. Essentials: the body should lie down smoothly, the barbell should descend slowly to avoid accidents, and the pectoralis major should give full play to its strength, not lend its strength.

Because you have to give your muscles a time to grow. Exercise method at home: upper limbs: push-ups, pull-ups, parallel bars arms flexion and extension lower limbs: running, squatting waist and abdomen: sit-ups, straight waist. Push-ups: mainly exercise the strength and muscles of chest muscles, shoulders and arms. Pull-ups: There are two situations. Palm forward mainly exercises back muscles, arms and shoulders; Palm backward mainly exercises biceps brachii. Sit-ups exercise abdominal muscles. Parallel bars arm flexion and extension: put your hands on the parallel bars, then bend your arms slowly, and then support your body hard until your shoulders are slightly lower than your elbow joints, so that your arms are straight. The above actions 8- 12 are a group, and 3-5 groups are done at a time. Do it 3-4 times a week or every other day. You can adjust the number of times and groups of the above actions according to your current strength level. For example, pull-ups are difficult, so you can do less first, and then slowly increase the number of times and groups. When the number of times and groups of all actions increases a lot and takes too much time, you can add heavy objects to your body instead of increasing the number of times and groups. Gym exercise: chest: 1. Structure: The chest is divided into upper chest, middle chest, lower chest, middle seam, lower ridge of pectoral muscle and marginal ridge of pectoral muscle. 2. Exercise methods: upward inclined bench press, upward inclined flying bird, horizontal push, flat flying bird, downward inclined bench press, downward inclined flying bird, combined chest clamp, dumbbell flying bird, supine barbell arm flexion and extension, etc. Back: 1. Structure: latissimus dorsi, trapezius, erector spinae, teres major, teres minor, infraspinatus, etc. 2. Exercise methods: barbell rowing, one-handed dumbbell rowing, pull-ups, rowing with paddles in sitting position, straight arm pressing, etc. Leg: 1. Structure: quadriceps femoris, biceps femoris, sartorius, gastrocnemius and soleus. 2. Exercise methods: barbell squat, leg flexion and extension, arrow squat, heel lift and other arms: 1. Shoulder deltoid, triceps brachii, biceps brachii, forearm muscle group or forearm 2. Exercise methods: upright push, barbell neck back push, side lift, premise, barbell arm flexion and extension, triceps down, parallel bars arm flexion and extension. Wrist rolling, etc. 14 The secret of increasing muscle mass: heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent thoughts and actions, peak contraction, constant tension, relaxation between groups, more muscle training, eating protein after training, taking a rest for 48 hours, and taking a vacation instead of taking a vacation. 1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass. 2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance. 3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise. 4. Slow speed: slowly lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else. 6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting. 7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down. 8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted. 9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition. 10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups. 1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.