There are many methods, and the following methods can be used for reference by the landlord. I wish the landlord an early realization of his dream. 1: The best way to practice abdominal muscles is sit-ups, each time 100-200, 1 group 20-30, with 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. Abdominal muscles are different from other muscles. You need constant stimulation, so you have to be exhausted every time to achieve the effect. The interval is preferably about one minute. You have to do about six groups. Second, you should pay attention to strengthening the high protein and fat in your diet. The peak of protein intake is about half an hour after each exercise to 1 hour. Pay attention to eating high-protein food. I used to be a little fat, but later I insisted on 1 in the gym. Chest muscles: Do bench press with dumbbells and lie on birds (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. These actions are all to exercise your chest muscles. Other muscles need to be practiced. Abdominal muscles: V-shaped from both ends. (Exercise every other day, 4 groups at a time, each group 10, increasing the number of times every month. )