Your chest muscles should be strengthened on the outside, the middle seam and the upper chest. Chest exercises are divided into five parts: the upper chest, the lower edge of the middle chest seam and the lateral side. Therefore, only comprehensive exercises will have good-looking chest muscles.

Push-ups on the chest and birds' hands-down-push-ups on the lower edge are pushed down by reclining chairs and birds, and parallel bars are flexed and stretched by hands-this doesn't need two bars, just two chairs. Push your chest on your back, and do deep push-ups with your bare hands. Flat-plate flying birds for sewing, and push-ups for unarmed flying birds. Outdoor, use wide bench press and freehand push-ups.

Abdominal muscles will only be exposed when body fat is low, so add some aerobic exercise or high-intensity intermittent exercise after muscle exercise, not too much, 3 or 4 times a week for about 20 minutes. You should also strengthen your lower abdomen exercise, using anti-abdominal roll, supine leg lifting, leg hanging and so on. Eat beef occasionally in your diet and you can eat three eggs a day. This is the standard dosage of protein and carbohydrate that you need to use when your abdominal muscles are developed. According to your current diet. Protein's supplement needs 1 g per kilogram of body weight, including diet, only counting animal protein. Exercise needs 1.5-2 grams per kilogram a day. Carbohydrate needs 4 grams per kilogram of body weight on rest days and 4-6 grams on exercise days.