There are many methods, and the following methods can be used for reference by the landlord. I wish the landlord an early realization of his dream. 1: The best way to practice abdominal muscles is sit-ups, each time 100-200, 1 group 20-30, with at least 5 groups, depending on individual circumstances. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head. 2. Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation. 3. Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups. If there is a lot of abdominal fat, we should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better. Abdominal muscles are different from other muscles. You need constant stimulation, so you have to be exhausted every time to achieve the effect. The interval is preferably about one minute. You have to do about six groups. Second, you should pay attention to strengthening the high protein and fat in your diet. The peak of protein intake is about half an hour after each exercise to 1 hour. Pay attention to eating high-protein food. I used to be a little fat, but later I insisted on 1 in the gym. Chest muscles: Do bench press with dumbbells and lie on birds (Note: The weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if the same weight is used again, the muscles will grow very slowly or even stop growing. ) Dumbbell bird. The stretcher grips your chest. These actions are all to exercise your chest muscles. Other muscles need to be practiced. Abdominal muscles: V-shaped from both ends. (Exercise every other day, 4 groups at a time, each group 10, increasing monthly. ) muscle exercise without equipment This article introduces a muscle exercise method without equipment to friends. When you don't have barbells, dumbbells and other equipment at hand, and you lack substitutes such as bricks and stones, but you still want to practice muscles, you can use static exercise. The developed muscle method introduced earlier belongs to dynamic exercise, that is, during the exercise, the muscles contract and relax alternately, and the limbs move in space. Static exercise is characterized by tense and hard muscles, but the limbs are still. Static exercise can mobilize more muscle fibers, so it has a good effect on enhancing absolute strength. Before static exercise, generally take a deep breath first, and exhale slowly during practice. The following is a static exercise method without instruments. 1. The neck (1) opens naturally, with fingers crossed behind the head. Press the head forward and down smoothly, giving the neck proper resistance to prevent the hand from pressing the head down. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. When you practice, you should hold your chest and abdomen, not bow your waist. (2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. Practice in another direction. When practicing, the upper body should stand upright and not lean to one side. 2. Chest (1) push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 3. Open the door with your shoulders, stand in the door frame, hang your arms, clench your fists and face forward with your hands. Then his arms were separated to both sides, and he pressed the door frame with his fist, as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 4. Stand or sit with your back, hands akimbo, latissimus dorsi taut, open to both sides, keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 5. Sit in front of the table with your arms (1), hold the lower edge of the table with both hands, and the upper arm and forearm form a 90-degree angle, as if to support the table. The biceps brachii is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (2) Stand upright, naturally hang your arms at your sides, relax your fists with your hands clenched, and put your hands back. Raise your arms straight up to your back, and your upper body can lean forward slightly. Raise your arm until you can't lift it any more. Triceps brachii is very tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (3) Standing or sitting, arms drooping, fists clenched with hands facing back. Try to bend your wrist and tighten your forearm muscles. Hold this static posture for 8 ~ 10 seconds or a little longer. Then relax. 6. The abdomen (1) is supine, the ankle is fixed, the upper body sits up, the angle between the upper body and the lower limbs is greater than 90 degrees, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (2) Lying on your back, the lower limbs and upper body are inclined into a V shape at the same time, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 7. Squat your legs (1), keep your thighs horizontal, keep your upper body perpendicular to the ground as far as possible, cross your arms on your chest, and keep your quadriceps extremely tight. Hold this position for 8 ~ 10 seconds or a little longer, and then relax. (2) Sitting posture: point the toes to the ground, raise the heel as high as possible, and tighten the triceps of the calf extremely. Hold this position for 8 ~ 10 seconds or a little longer, and then play d.

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