Landlord: There are many methods. The following methods can be used for reference. 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 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, 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.

Unlike other muscles, abdominal exercises need constant stimulation, so you have to be exhausted every time to achieve the effect. It is best to keep the interval between them within one minute.

That's right. Do about 6 groups. Second, pay attention to strengthening high protein and high fat in diet. Take it through protein from half an hour to 1 hour after each exercise.

Peak. Pay attention to eating some high-protein foods.

I used to have a little fat on my stomach, but I persisted in the gym 1 year. I can't say that my muscles are good now, but it still looks obvious and I am full.

Letter, I hope you get something.

Chest muscles: Do supine pressing with dumbbells and lie on the bird (note: the weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but

The human body has strong adaptability. After six exercises, if the same weight is used again, the muscles will grow very slowly or even stop growing. )

dumbbell

Birds lie on their backs and stretch their chests with stretchers. These actions are all to exercise their upper chest 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, and increase the number of times every month. )