Abdominal muscles are mainly rhythmic abdominal exercises, such as leg lifting, starting from both ends, lying on your back at a small angle, superman and other aerobic exercises (skipping rope, running). Recommendation 5: 5.

Small arms and wide backs suggest horizontal bar, just pick up your door frame. Doing wrist exercises with dumbbells means lifting your wrist flat.

Shoulder, prone side, upright side and front side.

The lower limbs are pattern squats. Zamabu is the most tired and has the best effect.

Choose two movements for each sport and practice once every other day. One day shoulders, big arms, one day chest, small arms and legs. You can run and do abdominal exercises on rest days, and abdominal exercises can be done every day. There are 3 groups 10- 15 for each action, and the number of each group has to be changed every week, with some retreating and some advancing. Nutrition is strengthened. It is recommended to eat protein powder, vitamins, calcium tablets and milk.

The most important thing: persevere and keep a diary. At the beginning, the amount is less, otherwise you will be at a loss ... once you are tired of being afraid of difficulties, it is difficult to stick to it. Believe me, persistence will make progress.

I hope it can be adopted.