Exercise more. .

Life lies in movement

! ! . . also

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 still

sit-up

Do it once 100-200, 20-30 is 1 group, and at least 5 groups should be done, depending on personal situation. You can increase the weight appropriately, lift dumbbells or

Discus throwing

What? put it behind your head. It works better.

2:

push-up

You 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.

4: If

Abdominal fat

More, stick to it.

aerobic exercise

Running is very effective, you can lose excess fat and show your 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. Do about 6 groups.

Second, pay attention to strengthening high protein and fat in diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food. I used to have a little fat on my stomach, but I persisted in the gym 1 year. Now my muscles can't be said to be very good, but it still looks obvious and confident. I hope you can learn something.

breast

Do supine press with dumbbells and lie on the bird (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 recumbent bird

Spring exerciser

Clamping the chest, these actions are all to exercise the chest muscles. You should make an exercise plan, not only for your chest muscles, but also for other muscles.

Abdominal muscles: v

Liangtouqi

Practice once every other day, 4 groups in each group 10, and increase the number of times every month.

Typed so many words.

Thank you for adopting me! 》》

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