The original black boy, please explain the copy.

Aerobic exercise: (10- 15 minutes) jump rope, run, ride alone and climb the steps.

Bench press barbell, main exercise, pectoralis major and auxiliary parts deltoid toe, triceps brachii. Achieve the effect of breast enhancement. First, spread your feet shoulder width, put the barbell above your forehead, hold the barbell wide, lift the barbell and put it above the middle bundle of pectoralis major. 3-4 groups, each group 12- 15 times. End the exercise. If the training area is sore, you can do stretching.

Tilt the dumbbell and sit straight on the stool with your feet shoulder width. Dumbbells are placed on both sides of the shoulders, chest out and abdomen in, dumbbells are pushed up on the head, and the joints of both hands are bent. 3-4 groups, 8- 12 times in each group. Note: the inclined plate is adjusted to 45 degrees. Practice the upper bundle of chest muscles.

A dumbbell-shaped bird sits on its back at one end of a flat stool, lying on its back with its feet and shoulders spread apart. Dumbbells are placed above the clavicle. Stretch to your sides and take a deep breath. Note: Don't leave your head and hips on the bench, and don't leave your body too much. 3-4 groups, 8- 12 times in each group. Practice pectoralis major.

One-arm dumbbell bends over to paddle, standing with his left foot, his right knee on the bench, his right knee under the shoulder joint, his body is flush with the ground, his left hand holds the bell, his arm is relaxed and vertical, his head is raised, his eyes are fixed on the front, and he doesn't look at the ground. His elbow is as far back as possible, and the dumbbell is to the hip joint. 3-4 groups. 8- 12 times. Change places and do it again.

Dumbbell prone bird, feet across shoulder width, upper body prone flat stool. The abdomen clings to one end of the bench. Hold dumbbells in both hands, and the shoulder joint drives the upper arm. Spread the dumbbell outward and upward as far as possible. Stay at the highest point for one second and be a peak beam. If the elbow joint is backward, practice latissimus dorsi. 3-4 groups. 8- 12 times in each group. Practice the posterior bundle of deltoid muscle, the intersection of latissimus dorsi and trapezius muscle.

Sit on the rope and practice latissimus dorsi. According to different hands, the practice area will change. Palm inward, chest out and abdomen in. When you pull the load to the lower abdomen, practice latissimus dorsi. Middle bundle of trapezius muscle. With palms outward, upper arms close to the body, and elbow joints tightening shoulder blades backwards, practice on the lower back and trapezius muscles.

Sit on the barbell, head back, deltoid exercise. Front beam and center beam. 3-4 groups. 8- 12 times in each group.

Sitting stretcher clamps the chest, middle bundle of pectoralis major muscle and short head of twisting muscle in the auxiliary position. 3-4 groups. 8- 12 times in each group.

Do pull-ups on the front and practice latissimus dorsi, teres major and triceps brachii. 3-4 groups. 10-12 times.

Pull down the front of the puller and practice the upper back and the middle of the trapezius muscle. Note: Don't lean back on your lower back and back. Pull down, shoulder joint outward, shoulder clamp bone tightened to the middle, and stay for one second. Feel the latissimus dorsi fully contract. 3-4 groups. 12— 15 times.

Dumbbell shrug and practice trapezius. Feet together, jaws facing each other, center of gravity in front of body. Two fists facing each other, palms facing the body. The negative is on the back. 3-4 groups. Each group 10 times.

Push the chest while sitting, and practice pectoralis major, auxiliary parts, shoulders and back.

Diet: Note that I wrote about a reasonable diet, not diet control.

Main principles: eat less high-sugar, high-fat and fried foods.

The staple food must be normal, because the consumption of fat requires the participation of carbohydrates, otherwise the fat cannot be decomposed. Eat as many fruits and vegetables as possible. Appropriate amount of meat, milk and eggs, pay attention to reducing high-fat and fried foods.

Snacks are best based on fruits, and junk food (referring to fried and puffed snacks) is best not to be eaten.

If possible, change three meals a day to four or five meals to reduce the intake of each meal. Breakfast is very important! Must eat! Otherwise, it will lead to excessive intake due to extreme hunger at noon, leading to fat accumulation. So is dinner.

For people with high fat content, you can eat fruits and drink water before meals to reduce hunger and prevent excessive intake at one time.

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If you have any questions, please ask them in the comments. Thank you!