If you want to enlarge muscle circumference and reduce fat, do some anaerobic equipment exercise after aerobic exercise. For chest muscles, since you will buy a supine board, do push-ups, and then use dumbbell bench presses and birds to strengthen the girth and elasticity of the muscles. But first you have to see where to practice. At the beginning, we should focus on training large muscle groups, and then add actions after laying a good foundation. The major muscle groups are pectoral muscle, back muscle and thigh muscle. One group can do 10- 12 efforts, and one group can do one action in four groups at intervals of one minute. Do 3-4 movements for each large muscle group at a time, including warm-up, for about one and a half hours at a time. Large muscle groups exercise once a day, large muscle groups exercise once a week, and small muscle groups exercise once.
It is suggested that the pectoral muscle and triceps brachii should be practiced together. After the pectoral muscle and back muscle are practiced, the back muscle and biceps brachii, legs and waist, buttocks and shoulders can be properly inserted. Practice your abdominal muscles as much as possible. This muscle group needs constant stimulation to grow rapidly.