1. Exercise upper limb muscles: I'm talking about the simplest and most practical method, that is, doing push-ups, which can exercise all upper limb muscles (including deltoid toes). Every time you do it slowly, the effect is very good, and you have achieved the limit! ! ! Hands apart is to practice triceps brachii, and close is to practice chest muscles. There are also high pads or master push-ups, which will help the development of chest muscle lines. In addition, the back muscles and abdominal muscles will also be strengthened.

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2. Practice lower limb muscles: In situ frog leaping means that people squat to the lowest point, then jump to the highest point, then squat to the lowest point, and so on! If you think you have reached the limit, you can do it.

It is best not to repeat the same action when practicing abdominal muscles. It is suggested that each group has different movements (1). Boarding in the air: Lie on your back on the floor with your back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position. (2) Leg lifting in supine position: the upper body is still, and the legs are straight and slowly lifted upwards (3) Abdominal rolling: lying on the floor with the lower back close to the ground. The legs are raised at 90 degrees to the upper body, and the knees are slightly flexed. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. (4) Simple sit-ups are enough, and each group of movements is very weak.

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The above movements are practiced in 4~6 groups, and each group is exhausted. After each exercise, rest for at least 48 hours to repair muscles. If you practice every day, the effect is not good. During the break, add more high-protein food. Muscles are made up of a lot of protein, so they can be thickened.