1: The best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do 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.
Unlike other muscles, abdominal muscle training requires constant stimulation, so it is necessary to be exhausted every time to achieve the effect, and the interval between the two is best at one time.
A few minutes or so. Do about 6 groups. Second, pay attention to strengthening high protein and high fat in diet. About half an hour after each exercise to 1 hour.
The peak of protein's intake. Pay attention to eating high-protein food.
I used to have a little fat on my stomach, but I persisted in the gym 1 year. Now my muscles can't be said to be very good, but they still look obvious.
Also full of confidence, I hope you get something.
Chest muscles: Do supine pressing with dumbbells and lie on the bird (note: the weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles will grow quickly.
It is fast, but the human body is adaptable. After six exercises, if you use the same weight again, your muscles will grow slowly, even.
No longer grow. )
Dumbbell bird, chest with stretcher, all these actions are to exercise your chest muscles. You should make an exercise plan, not just exercise your chest muscles.
Other muscles need to be practiced.
Abdominal muscles: V-shaped from both ends. (Exercise every other day, 4 groups each time, each group 10, and increase the number of times every month. )