As for the increase in abdominal wall, Dongming Fitness Personal Trainer believes that the body can become stronger and thicker by following the dumbbell muscle-building exercise method.

In bodybuilding theory, RM is used to represent the highest number of repetitions that can be done continuously for a certain load. For example, if the practitioner can only lift a weight 5 times in a row, the weight is 5RM. Beginners can adjust the weight of the dumbbells to 8 to 12RM and do about 8 to 12 reps in each group. Rest for no more than one minute after each group and no more than 2 minutes after each movement. Warm up for 10 minutes before doing the following exercises. You can jog.

Chest: Dumbbell bench press, dumbbell fly, push-ups (4 groups each, do about 20 push-ups);

Biceps: Dumbbell single-arm curls, curls ( 6 groups each);

Legs: Squats, lunges, calf raises (6 groups each);

Triceps: dumbbell dips, narrow push-ups , dumbbell neck and back arm flexion and extension (4 groups each);

Back: wide and narrow pull-ups (try to do more than 10), dumbbell rowing (4 groups);

Shoulders: press, front raise, lateral raise (4 groups each);

Abs: 4 groups of supine leg raises.

Reach failure or 15 to 25 abdominal muscles in each set. The rest time after each set is 20 to 30 seconds. Do abdominal muscle training about 3 times a week. Exercise the chest muscles and biceps on one day, the legs and triceps on the second day, the back and shoulders on the third day, and rest on the fourth day. Practice a cycle of four days.