Abdominal muscle tears can't be done every day, let alone twice a day, because muscles grow at rest, with an interval of more than 24 hours, but abdominal muscles should be practiced more than 4 times a week. I also have an ABS program here. It can be changed into an abdominal ripper.

Eat lean meat powder and fat protein powder. You still need a pull-up, which is available online and not expensive.

First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles. So the number of each group is 8 to 12. After this number, adjust the weight to exhaustion.

Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.

The Quaker's name for Sunday

Chest: dumbbell bench press? quadruplet

Dumbbell bird group 4?

4 groups of push-ups (20 to 30)

Biceps biceps brachii: dumbbell bending with one arm? Six groups

Bend over? Group six?

abdominal muscle

the next day

Leg: Squat? Six groups

Get down? quadruplet

Lift your heels? Six groups

Triceps brachii: dumbbell flexion and extension? quadruplet

Narrow distance push-ups 4 groups

Dumbbell neck and back arm flexion and extension? quadruplet

abdominal muscle

the third day

Back: 4 groups of pull-ups with wide and narrow distance (try to do more than 10)

Dumbbell rowing? quadruplet

Shoulder: Push? quadruplet

Front flat lift? quadruplet

Side lift? quadruplet

abdominal muscle

Rest on the fourth day

Practice abdominal muscles after other actions.

Abdominal muscles: From both ends? quadruplet

Lift your legs on your back? quadruplet

Sit-ups? quadruplet

The rest time of abdominal muscles in each group is 20 seconds to 30 seconds. Do it as soon as possible after recovery, and the number of each group should be tired.

Is to practice the cycle of three days off.

Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. If the diet is inconvenient, you can have a cup of protein powder just after practice.

Another version:

I practice less than the last version every day, but I don't rest, plus skipping rope to exercise my cardiovascular system.

The Quaker's name for Sunday

Chest, triceps brachii, jump rope 15 minutes.

the next day

Leg, abdomen, jump

the third day

Back, biceps brachii, jump

The fourth day

Shoulder, abdomen, jump

Then loop