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 your 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 bird. The stretcher grips your chest.

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. )