No matter what form of fitness, the basic principle of making muscles grow up will not change: first exercise loss, then supplement, over-supplement, and then loss. It is best to find out the exercise mode that suits you first, and supplement protein immediately after exercise, because muscles are mainly composed of protein; When you feel that your physical strength has recovered beyond the usual standard, you will exercise until you are exhausted. In such a state of repeated over-supplementation, your muscles will expand rapidly. Secondly, we should have a moderate rest. Don't rush into exercise. Muscles need adequate rest before they have time to grow. Muscle injury will slow down the progress of exercise.

The following movements can be used to exercise the muscles of abdominal muscles, back muscles, buttocks and the back of thighs. It is suggested to do 4 to 5 groups of each movement, and each group should do 15 times or so. If you can combine proper diet control at the same time, you can naturally develop a good figure quickly!

Abdominal muscle training: Strengthening parts-rectus abdominis and transverse abdominis.

1. Abdomen, hips and chest, knees and feet on the ground, hands on the back.

2. Bend your elbows backwards and push your feet forward at the same time.

3. Use the strength of abdominal muscles to close the abdomen and exhale, at the same time push your elbows up and bend your knees against your chest.

Back muscle training: strengthen the upper back muscles and lower back muscles.

1. Lie on the ground with your hands and palms crossed behind your head.

2. Shrink the abdomen, clamp the buttocks and lift the back muscles and legs at the same time.

Hip and leg training: strengthening parts-gluteus maximus and quadriceps femoris

1. Keep your back straight, abdomen in, chest out, feet shoulder width apart.

2. Bend your knees, push your hips back, and put your hands and palms flat on your chest.

3. Lift the right thigh and knee with the strength of quadriceps femoris (front thigh); First to the right and then to the left.