The muscles from the ribs to the flank can be pulled up by a horizontal bar with right-angled legs parallel to the ground. The most effective ways to practice chest muscles are push-ups, bent arm parallel bars, horizontal bar pull-ups, supine barbells and weight-bearing bench presses. The standard push-up is that the hands are shoulder width, the arms are perpendicular to the ground, and the arms form right triangles with the body and the ground. Keep your chest close to the ground when your hands are bent. When you raise your arm, keep it straight. Don't collapse your ass and keep your feet straight when you do it. Always keep your head and body in a straight line. It is better to train in different forms and methods. Practice this today and practice this tomorrow. In this way, the effect is better. It is not advisable to practice the same muscle in one way or for a long time. This way, the effect is not very good. The muscles will ache the next day after practice. You can practice every other day. Generally, you can practice to 30% that your body can bear in the first few times, then do a few groups with 50%, then sit in more than 80% groups, and finally do the 100% group, which can also be from big to small or from small to big. Skinny legs: You can practice by running for more than eleven minutes every day, and then use fat, which will reduce your legs. You can run for more than 20 minutes. Run 10 km if necessary. People who like marathons are all thin. It's not just the calf, because the muscles of the whole body will be balanced, and it's also the whole body if you lose weight. Genetic factors will also affect the calf, mainly the long-distance running I mentioned above to reduce fat and muscle.