You should practice according to the picture: 1. First of all, chest muscles: you know all the fitness knowledge, so I'll simply say the name, and you go down to practice, (bench press, set a preliminary amount; Then increase)
2. Arm 2 and Arm 3: Sitting posture, practice arm drooping, elbow rest on thighs and knees, and then do flexion and extension exercises. Remember: use the strength of arm 2, not the strength of forearm.
3. Abdominal muscles: This is the most difficult to practice. It takes a lot of effort. Don't expect good results in a short time. Persistence is the most important thing.
Methods: Sit-ups, do sit-ups at a 60-degree angle, turn left and right when getting up, do not add times when the equivalent is not enough, and hold iron pieces in both hands.
4. Go out and run more and keep the overall shape.
Diet is also very important, as long as there is enough protein.
Practice hard, hehe