Pay attention to the rhythm, not too fast, starting around 60 a day and increasing moderately every week.

If you want to gain muscle, you must supplement nutrition in time, thicken muscle fibers and eat more meat and eggs.

A simple way to exercise abdominal muscles

Lie face up on the ground with your knees bent at a 90-degree angle and your feet slightly raised so that your thighs are perpendicular to the ground. Slowly lift your thighs at a 45-degree angle with the ground, and at the same time lift your upper body at a 45-degree angle with the ground. Put your arms straight on your legs. Keep this posture, slowly move your left knee to your chest, and then straighten it. Repeat this action with your right leg. Just do this action alternately with your legs. When doing these actions, slow down and imagine that your feet are responding to heavy objects.

There is an ultra-simple method.

Action 1: Lie on your back and relax naturally.

Action 3: Go back to action 1.

Action 2: straighten your limbs and lift them hard at the same time.

Seek adoption