Exercise abdominal muscles at home:
Sit-ups, 6-8 groups in each group, 4-6 groups in each group? Lift your legs in suspension, and exhaust 4 groups in each group (exercise the bottom two abdominal muscles)? Turn around with heavy objects on your shoulders (look forward, only your body is turning, but your head is not turning) (you can exercise the abdominal oblique muscles on the side of your abdomen)
Exercise doesn't build muscles on a whim. . Persistence is very important.
If you can persist for 3 months, you will definitely be in good shape by taking off your clothes from the front ~ ~ ~
Practice method of pectoralis major:
As far as equipment is concerned, I use the super group exercise method:
: 15 routine push-ups (shoulder width of both hands) are horizontal in front of eyes 1 meter. (The following requirements require toes pointing to the ground and legs together)
: 10 elbow push-ups, palms apart, elbows clamped. (Stimulate triceps and pectoralis major center)
: Free-hand push-ups 15 times, requiring both hands to be shoulder width apart, about 1 meter. (Stimulate both pectoralis major muscles)
: Cotton-padded jacket toes 20cm, palms away from conventional push-ups. /kloc-0 0 times.
There is a group between the above four parts that does not rest. One * * * made four groups. The rest between groups shall not exceed 1 minute.
Exercising abdominal muscles may increase the difficulty of the most common sit-ups, so you can push the booster, or hand, which is heavier and can be appropriate. Don't ask for a chest, don't lean on your chest, you can stick your hands to your ears (hands on your head shouldn't do this) or gently press your abdomen, keep your hands straight forward, and stretch your neck and body as far as possible. Generally, abdominal muscles recover quickly, and chest muscles are practiced every day to ensure at least twice a week.
Come on! Stick to it for three months, take off your clothes and look at it from the front. It's absolutely good! ! !
If it helps you. . Hope to adopt