1. Core muscle group training: including abdominal muscle and back muscle training. You can strengthen the muscle strength of these parts by doing sit-ups, plate support and hard pulling.
2. Upper limb training: including chest muscle and shoulder arm training. The muscle strength and volume of these parts can be enhanced by bench pressing, dumbbell flying birds and bending over to row.
3. Aerobic exercise: Aerobic exercise can help burn fat and reduce body fat content. You can choose aerobic exercise such as running, swimming and cycling to exercise.
4. Diet control: To develop a T-shaped figure, you need to pay attention to diet control. It is suggested to control total calorie intake, increase protein intake and reduce carbohydrate and fat intake.
5. Keep training: If you want to practice T-shape, you need to keep training at least three times a week, and each training time is not less than 1 hour. At the same time, we should pay attention to gradually increasing the intensity and weight of training to achieve better results.