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 individual circumstances. 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 abdominal 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, make your body droop vertically, and lift your waist and abdomen hard, so that your legs and upper body are at 90 degrees. 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, you can lose excess fat and show your muscles better.

Methods of practicing chest muscles:

1. Push-ups should be done every day, and the frequency should be gradually increased. You have to group, say, 20 groups. You can rest after each group 1 minute. For example, do 2 groups today, try to do 3 groups tomorrow and do more than 4 groups the day after tomorrow. You must do more and more to break through the limit. If you can persist, there will be obvious changes in your chest muscles after 2 weeks.

2. There is no uniform regulation on the correct posture of push-ups. Generally, the legs should be straightened, and the distance between the hands should be changed, such as narrow push-ups (the width between the little fingers is similar to the shoulder width), wide push-ups (the distance between the thumbs is greater than the shoulder width), and high push-ups (the feet are higher than the head, and if there is no equipment, you may not be used to it at first.

dumbbell

1, dumbbells are also a good instrument for exercising chest muscles. As long as you persist, the effect is also very good. Dumbbell exercises should also be divided into groups. Generally, 10- 15 is a group, and many groups should be done every day.

There are many ways to exercise dumbbells. The most common are the front horizontal lift and the two sides horizontal lift. There are many other postures. There are still many online searches, no matter which posture you need to stick to.

Spring exerciser

I believe many people have them, and they are not expensive. Tens of dollars, it is also convenient to exercise. You can pull a few if you have time, but if you want to exercise international muscles, you must stick to it. You can't fish for three days and dry the net for two days.