Tilt dumbbell press upward 8- 12RM

Tilt up dumbbell bird 8- 12RM

Push-ups 8- 12RM

Abdominal muscle training:

There are generally 8 abdominal muscles, and the first 6 muscles can be quickly displayed by doing sit-ups and exercises. But the following two muscles belong to the lower abdominal muscles, and sit-ups can't make them exert their strength, so hanging legs is the best training method.

Three exercises:

Sit-ups: lie flat on the ground, put your calves on the bench, then shrink your shoulders and create an arc in your abdomen, as if to roll forward. I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles.

Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. I am used to putting my fist in front of me.

Vertical leg lift: to do this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to stretch your hips forward. If you just lift your legs, of course, it is very comfortable, but it only stimulates the buttocks rather than the abdominal muscles. Do it my way. Exercise is hard, but it will completely stimulate your abdomen.

The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging. Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can.

If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, do it gradually and evenly with your legs.

Sit and lift your legs: This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them.

Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you understand them thoroughly.

Many people like to lie flat on the bench to do this action, which will cause the buttocks and abdomen to rotate in reverse, and the lower back is in danger of injury, which will also reduce the arc tension of the abdomen and concentrate more tension on the buttocks instead of the lower part of the abdominal muscles.

Beautiful abdominal muscles depend on three elements: a reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.

When practicing abdominal muscles, don't arch your back, and your chest should contain less, so that you can concentrate your tension on your abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain.

You should make sure to do at least two of the three actions I give you every day. Each action is a group of four consecutive groups, separated by one minute. You can have perfect abdominal muscles in a month.

Diet arrangement:

Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, one cup of oatmeal or three whole wheat flour buns, and four eggs (two whole eggs and two proteins).

Extra food 10:00, two pieces of bread and a glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.

Rice 14:30, two egg whites, a banana, 200ml milk.

Training 16:00,

Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.

Note: High protein, low fat and rich in carbohydrates. Appropriate amount of vitamins and minerals, drink more.

Water. Put some bananas or bread and orange juice in the bag to replenish energy in time.

Bodybuilding food: coarse grains boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice, as well as various vegetables.

Vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (yolk removed)

Rest: Try to fall asleep before 22 o'clock and ensure 7-8 hours of sleep!

I wish you early success.