Number of push-ups: each group 10 to 15, 3 to 8 groups, and rest between each group 1 minute.

Five push-ups with different difficulties: upward inclined push-ups, standard push-ups, key push-ups, lever push-ups and one-handed push-ups (the intensity is increasing in turn).

Doing push-ups is easier than standard push-ups. You can put your hand on the wall, the edge of the bed and other heights to do it, which is easier than laying it horizontally. If you can do about 15 push-ups, do standard push-ups, other types of push-ups and so on. Difficult push-ups: the key points are push-ups and lever push-ups. Focus on push-ups is to put one hand on an object as high as basketball, and the other hand does push-ups normally. The lever push-up assistance is that one hand is placed on the ground and the other hand does push-ups normally. The final style is one-handed push-ups.

Abdominal muscles:

It only takes one or two movements to exercise abdominal muscles. The key to practicing abdominal muscles is the intensity of movements, not the more times, the better. For example, if you can do 200 sit-ups at a time, you might as well do 10 from both ends. Because being able to do more than 200 exercises is endurance, the thickening of muscle fibers is not obvious.

Four actions to exercise abdominal muscles: sit-ups, supine leg lifts, double-headed leg lifts and suspended leg lifts (the intensity increases in turn). If you can do 10 to 20 sit-ups, do sit-ups and leg lifts; If you can do 10 to 20 supine leg lifts, you can do both ends. And so on. Practice three times a week, and practice about three groups in one movement at a time.

In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.