I spend more than an hour in the dormitory every day. The equipment is only stretchers and abdominal wheels. How to exercise to develop obvious abdominal muscles and chest muscles in about three months? 1, let's talk about chest muscles first, then push-ups! Practice chest king, adjust the height of your feet, change your posture and increase your load!

2, abdominal muscles, if you are tired of sit-ups, you can try, Yuanbao contraction (lying flat, holding your head so that your elbow and knee contact or overlap above your chest and abdomen), horizontal bar to lift your knees (hanging on the high and low edges of the bed or above the door without horizontal bar) and so on. Lift your knees and touch your abdomen, or touch your left and right ribs)

Please pay special attention to:

1, don't be too fast, pay attention to make the power faster, return the ball slowly, and keep the peak at 1~2 seconds;

2, not too much in each group, easily more than 20 times means that the load is too small, try to increase the load;

3. The number of groups should not be less than 4 and not more than 6. Warm-up is very important!

4. Don't repeat the training of muscles in the same part, because the growth of muscles is in a rest period!

5, nutritious, eat as much as possible!

The most important point:

Hold on! Hold on! Hold on! /kloc-we'll see in 0/00 days! Make sure you look like a different person!