Push-ups combined with bare-handed chest exercises are very effective for developed pectoralis major and triceps brachii. Push-ups can be done on the ground or on a stool. Hands shoulder width apart, supported on the ground or stool, arms straight, shoulders slightly forward, vertical line beyond the palm support point, body straight, legs together, body weight supported by two arms and two toes. Then bend your arms and lower your body until your chest can no longer be lowered, and then pause. Then straighten your arm hard until the pectoralis major and triceps brachii are extremely nervous, then pause and bend your arm again. Crank arm drops to straight arm 1 time. Exhale when the body descends, and inhale when supporting. During the whole movement, the elbow should be close to your side, and your body should always keep a straight posture. Beginners can have unlimited times. If they can hold up for five times in a row, they will stand up for a short rest after five times, and then hold up for five times. Every five times is 1 group. At the beginning of training, you can do 3-4 groups at a time. With the increase of strength, you can increase the number of push-ups or groups. You can also increase the difficulty, relax the distance between your hands or raise your feet to form a posture with your head down and your feet high. Or put heavy objects (such as sandbags) on your back, and the weight can be gradually increased. For example, focus on practicing triceps brachii and pectoralis major, keep your hands as close as possible, and even do push-ups with your hands folded. Jerry. Robinson abdominal exercises, Jerry. Robinson (the author of "Legendary Abdominal Muscle") Rebuilding your abdominal muscles doesn't have to cost a lot of money on facilities. Robinson said: Abdominal muscles are a few groups that can get twice the result with half the effort. "As long as you have a mat and something to hang (trunk, fruit, horizontal bar), you can use them to rebuild your abdominal muscles. Robinson's plan is a simplified version of his legendary abdominal muscle exercise plan, which is the result of his years of careful design to achieve maximum effect. 1. Kneel and abdomen (exercise the lower part of rectus abdominis). Hold the horizontal bar with both hands, the grip distance is slightly wider than the shoulder, the legs are straight, the knees are slightly bent, and the toes point down to the ground. Tilt the pelvis upward, and then slowly lift your legs to the highest point. Don't arch your back during exercise, but keep it natural. Hold for 1 sec, then slowly lower your legs and repeat this action. Rest 10 seconds, and then immediately start the next action: supine leg stretching. 2. Lie on your back, straighten your legs (exercise the lower part of rectus abdominis), put your arms at your sides and put your palms under your hips (this will keep your lower back straight during the whole exercise). Put your legs together so that they are perpendicular to the ground and your knees are slightly bent. Lift your head and shoulders off the mat, pull your pelvis towards your ribs, and slowly lift your legs towards your torso until your feet are just above your hips. Straighten your legs and stretch your pelvis as if your feet have reached the ceiling. Lower your legs to the starting position and repeat this action. 3. Turn to sit-ups (exercise the upper part of rectus abdominis), lie on your back, bend your knees, step on the ground with your feet, and gently put your hands on your sides. Stretch your legs while your feet are shoulder width apart, slowly lift your head and shoulders off the ground, and bend your torso to the left at a 45-seat angle. Return to the original position, and then bend the torso to the right at a 45-degree angle in the same way. Repeat this action. When you feel tired, please start the next action immediately: sit-ups with bent legs. 4. Sit-ups with leg flexion (exercise the upper part of rectus abdominis) lie on your back, gently hold the sides of your head with your hands, with your thighs perpendicular to the ground and your thighs at a 90-degree angle. Keep your thighs vertical to the ground and lift your head and shoulders off the ground as soon as possible. Return to the starting position and repeat this action.