I am also a fitness enthusiast. In fact, it's easy to exercise your muscles with your body shape, and it will work in two months. Fitness should be practiced in an all-round way, not only focusing on the training of a certain muscle, but also adding a lot of protein. Beginners can eat four eggs a day. As far as chest muscles are concerned, I practice once every three days for two to three hours. My training steps are four groups of flat bench press, each group is 8- 12, four groups of upward inclined flat bench press, each group is 8- 12, the flat dumbbell flying bird is 4× 10, and the upward inclined dumbbell is 4×65438+. The second one can't be pushed up, so your normal training should be 30kg, and each group should rest for 1-2 minutes, not to rest the muscles, but to keep the heart rate stable. Only by constantly stimulating muscles can muscle fibers be slightly torn and more muscles grow. Action does not require fast, steady, slow, solid, rather than blindly demanding. Sometimes smaller weights can better stimulate specific weights. As for the abdominal muscles, as long as the waist is thin, the abdominal muscles will be obvious. It is recommended to practice abdominal muscles after each training. Abdominal muscles don't need to be trained alone. Just do a set of 40-50 sit-ups at the end of each gym. If you don't have enough training, you can take a barbell piece and practice it at the back of your neck. Abdominal muscles recover faster and can be practiced every day. Handmade original, I hope it will help you!