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, do it from both ends; If you can do 10 to 20 from both ends, you can do leg hanging. Practice three times a week, one action in three groups at a time, and each group does about 10. 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.
Push-ups are mainly used to exercise pectoralis major and triceps brachii. The following are the methods and amounts of push-ups to exercise muscles:
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.