1. Push-ups, one group 10- 15, four groups every day. The distance between your hands on the ground and your body should change frequently. 2, barbell bench press, a group of 8- 10, four groups at a time, two or three times a week. 3. Use dumbbells to make birds, one group 10, about 5 to 6 groups each time, three times a week. Abdominal muscles are actually simpler. 1. Sit-ups It has two training methods: no-load, high frequency, and load, low frequency. According to my time experience, the latter is more effective! Suggestion: Take 1 0-20kg barbell tablets as two groups, and1group as 15-25 tablets.
2. Sit-ups and leg lifts. There are two modes of abdominal muscle exercise, one is "flexion", that is, sit-ups, and the other is "pull", that is, sit-ups and leg lifts. In fact, sit-ups and leg lifts are better than sit-ups. Sit-ups: Lie face down on the sit-up ramp with your feet hooked on the support plate. Hold the barbell piece with your arms around your chest, and then bend your upper body upward until it is perpendicular to your legs. The thigh remained motionless during the whole process.
Sit-ups and leg lifts: lie on the sit-up ramp with your head up and hook the support plate with your hands. Tie the barbell piece to your legs, and lift your legs up hard until your upper body is perpendicular to your legs. During the whole process, the upper body remains motionless and the thighs are always in a straight line.