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The following exercise methods are for reference only, and the specific methods depend on individual circumstances.

abdominal muscle

Lumbar muscles and abdominal muscles are difficult to practice, so you have to work hard. Basic action: 1. Inclined sit-ups. I won't say much about this action. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and then bend your body. 3. From both ends, lie flat on the bench, straighten your upper arms and legs, swing your arms straight, take your hips as the fulcrum, close your upper body and legs at the same time, and touch your raised toes with your hands. 4. Bow the weight behind the neck, put the barbell behind the neck, slowly lean forward, make 90 degrees with the leg, and then use the waist strength to restore the original position. (Practice six groups, each group 12- 15 times).

Femoral muscle

Basic movements: 1, squat with the center of gravity behind the neck, barbells crossed on the shoulders, feet open shoulder width, squat and breathe, and then stand up with the help of quadriceps. (Practice six groups, each group 12- 15 times). 2. Squat down with weight before the neck, pull out the barbell and put it on the clavicle before the chest, and bend your knees slowly until the thighs are closed and tightened. (Practice six groups, each group 12- 15 times). In order to increase the load, you can pad the heel with 5-6 cm of bricks or wood.

Leg muscles

The bodybuilding standard of calf muscles is to practice rhombus. Basic movements: 1, lift the heel, with two toes standing on a board or brick 5- 10 cm above the ground, slowly sink the heel into the ground first, then lift the heel and stand on tiptoe, improve the position of the body's center of gravity, and tighten the muscles of the buttocks and thighs. (Practice six groups, each group 12- 15 times)