It only takes one or two movements to exercise abdominal muscles. The key to practicing abdominal muscles is the intensity of movements, not the more times, the better. For example, if you can do 200 sit-ups at a time, you might as well do 10 from both ends. Because being able to do more than 200 exercises is endurance, the thickening of muscle fibers is not obvious.

Give you four movements: sit-ups, sit-ups to lift legs, two-ended lifting, and hanging legs (the intensity is increasing in turn). If you can do 10 to 20 sit-ups, do sit-ups and leg lifts; If you can do 10 to 20 supine leg lifts, you can do both ends. And so on. Practice three times a week, and practice about three groups in one movement at a time.

In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If the landlord has a small belly, he needs to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.

Exercise method of biceps brachii head muscle;

In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a 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. 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious. For beginners, it can be suitable for the weight of 8 to 12RM, and do 8 to 12 times as a group.

If you have dumbbells, you can do 3 to 12 groups of flexion, and rest between each group 1 minute. If you don't have weapons, you can do the following sports:

1, do pull-ups. Pull-ups can still exercise biceps brachii for 3 to 5 groups, about 10, and rest between each group 1 minute.

2. Hold both ends of a towel with both hands and put the sole of your foot in the middle of this towel. That's it. Put your feet up. This can also exercise biceps brachii.

3. Bend your arms to pose as a dumbbell, and then put your palms together, one palm facing up and the other palm facing down. So one hand can exercise biceps brachii and the other hand can exercise triceps brachii.

Boating with bent back: mainly practicing latissimus dorsi. Action: bend your knees slightly, hold dumbbells in both hands and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to the elbow level or slightly higher than the shoulder, then stop for a while, and then use the tension of latissimus dorsi to control the dumbbell to recover slowly.

If you want the effect to come out in two months, please adopt it.