1. Generally speaking, strength training follows the principles of heavy weight, low frequency and low number of groups, 3 groups at a time, 6 times in each group, and it must be heavy.

2. Muscle gain is generally moderate. It is suggested that five groups at a time, each group 12- 15, have moderate or gradually increasing intensity.

3. If you brush grease, you should reduce the weight and use more groups and times. It is recommended to use 8- 10 groups, with 20-25 in each group. The interval between groups should not be too long, otherwise the effect is not good. The suggestion is 1 min or so, and novices can spend a little more time.

Everyone's physical quality is different, so it is not necessary to exercise according to the textbook, but to find a suitable exercise method.

One.

Supine belly roll: training site: upper part of rectus abdominis action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet shoulder-width, and cross your hands over your shoulders. Exhale the head, lift the shoulder blades off the ground, and inhale again. Be careful, don't hold your head hard with your arms, so as not to oppress the cervical vertebra.

Two.

Sit-ups: Training site: internal oblique muscle and external oblique muscle. Action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet to shoulder width, and cross your hands over your shoulders. Exhale the head, lift the scapula off the ground, and rotate at the same time, turning the right shoulder to the left knee position. (Note: Don't hold your head in your arms, so as not to oppress the cervical vertebra. At the same time, control muscle strength when lifting, and don't be too stiff. )

Three.

Flat support: training site: essentials of transverse abdominal muscle action: prone, forearm and toe on the ground, chest out, abdomen in, shoulder sinking, head, back, hip and heel kept in the same straight line. Pay attention to the stability of the body and don't sink too much in the lumbar spine.