A simple month makes you feel powerful, and three months is even more obvious. You can make small achievements in six months to one year. If you want to achieve great success, you can't be simple.

A pair of dumbbells exercise the whole body.

First of all, the chest

1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.

Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.

2. Pushing upwards: mainly practicing upper chest muscles.

Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.

3. Sleeping bird: mainly practicing the middle thoracic groove.

Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.

4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior.

Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.

Note: In order to prevent damage, the descending process should not be too fast.

Second, abdominal muscles

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. )

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I hope my answer will satisfy you! This answer has its own personality, please don't copy it! Please comment if it is adopted! )