Exercise more. . Life lies in exercise! ! . . There are many other ways, specifically the following ways, the landlord can refer to. I wish the landlord an early realization of his dream.

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 the individual situation. 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 chest 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. Abdominal muscles are different from other muscles. You need constant stimulation, so you have to be exhausted every time to achieve the effect. The interval is preferably about one minute. Do about 6 groups.

Second, pay attention to strengthening high protein and fat in diet. The intake peak of protein is about 1 hour after each exercise. 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 it still looks obvious and confident. I hope you can learn something.

Chest muscles: dumbbells for supine pressing and birds lying (note: the weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if the same weight is used again, the muscles will grow very slowly or even stop growing. )

Dumbbells, lying birds and pectoral muscles are all exercises for the upper pectoral muscles. You should make an exercise plan, not only for chest muscles, but also for other muscles.

Abdominal muscles: V-shaped from both ends. (Exercise every other day, 4 groups each time, each group 10, increasing monthly).

Thank you for typing so many words and adopting me! 》》

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