More suitable for novices

Suggest doing it at night

Jump rope 500 times and rest for 5 minutes after jumping.

Make a wide grip in front of the neck and pull it up.

Do 3-5 groups

8- 12 1 group

The rest between groups is 1-3 minutes.

Relax for five minutes.

Tilt the barbell upward and bench press.

5 groups, one group 12 (it can be changed to 20 later), the quality is customized according to individuals, and the rest between groups is 1-3 minutes.

Pay attention to consistency in action.

Relax for five minutes.

Then sit still, arms bent and chest clamped.

5 groups, one group 12 (it can be changed to 20 later), the quality is customized according to individuals, and the rest between groups is 1-3 minutes.

Balance your strength with your hands (don't practice your chest muscles)

If you can't do that heavy, you can rely on the strength of your left hand.

Then rest for 5- 10 minutes.

Start making X (a video, Baidu has eaten too much recently, you can watch it online or download it. Open the potato search abdominal ripper X, open this video, there is a download in the lower right corner, and you can download it by installing the downloader.

Then drink salt water and rest for half an hour. Take a bath, son.

Pay attention to reducing calorie intake in diet, because exercise consumes calories. It's no use eating a chocolate or drinking a bottle of coke after exercise. This is why many people can't lose weight. Carbonated drinks must not be drunk, and high-calorie foods must not be touched. You can't eat after 8 pm.

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