You can try push-ups similar to full-body muscle exercise. The distance between your feet and your hands on the top wall is about three hands, or you can open the distance or the distance between your fist and the ground is about two fists. After each group, you can gently beat or massage your muscles with your fists to relax (do more groups but don't go to the special limit so that you will be reimbursed the next day). If you persist for about 4 days, you will feel slight muscle pain, but you can still exert yourself. Try several groups of quick push-ups (or massage muscles after each group 10).
abdominal muscle
Abdominal muscle exercise is actually very simple. It's not a problem (not too much) to have meat in your stomach. If you can see a little outline of abdominal muscles, your stomach is still very flat and it is easy to practice.
Of course, the way is sit-ups and insist on it every day. I don't recommend leg press. It's best to lie on the bed, hang your calves straight on the outside of the bed edge and close them together. Try to control your legs not to knock up and down every time you do it. Cover your ears with your hands and stand up. Breathing must be rhythmic, don't hold your breath. Lie down and massage your abdomen for about 30 seconds until it hurts. Continue to do a group (the good effect is that you can easily do 3 groups of 50 on the first day and only 2 groups of 50 on the second day.
mermaid line
Lie flat and lift your legs.
Or lie on the bed with your feet suspended, with your hands and body combined with your legs, neither too high nor too low, probably below 45 degrees. Legs must be straight, it's useless to bend them. The strength is in the abdomen. ) I started to stick to 4 groups of 30 seconds every day. Each group does leg lifts when sitting up.
Drink more water half an hour before exercise every day, sweat after each exercise, don't control your diet, eat milk (or white protein powder) eggs for breakfast, eat as little yolk as possible (don't throw it away, save food), eat less greasy food, eat more vegetables, eat less starch, eat like an emperor for breakfast, like a beggar for lunch, but keep it.
Running is also a good thing. It is recommended to run outdoors in the morning. If it is Beijing, forget it. There was more vegetation in the early gardens. (Treadmill is not recommended, which is harmful to the ankle. )
If you mainly practice upper body muscles, you can do this every day. After each exercise, you can also try nunchakus to buy rubber (that is, they are not tied in the middle of the exercise type). With basic online teaching, nunchakus can exercise muscles and muscles, and can also exercise your sensitivity (don't use it for fighting).
I don't know if everyone is useful. This is the foundation taught by a special forces friend. Every time I exercise fast and breathe evenly to the limit, I can't help making strange sounds (similar to * *). Don't feel like a joke. This will get twice the result with half the effort.