1

Abdominal muscles: You usually do 90-degree sit-ups, but because you don't have much time to exercise, I tailor one for you: first, you need a ladder (parallel bars are also ok). You should put the legs of the two bars down, with the knees as the fulcrum, and make them 90 degrees up and down, and then contract your abdominal muscles so that your chin touches your knees, so that your range of motion will increase to 65438+. ! ! !

2

Chest muscles: Lie flat on the bed with your arms crossed. At this point, each hand holds a heavy object, and then your arms are still at 90 degrees to your body. Move the weight above your body in a 90-degree range! !

Arm: I don't know if you are talking about the muscles of the arm forelimb or the biceps brachii and triceps brachii. Then I'll say it one by one! ! !

1 arm forelimb muscles: you can make a fist at any time. When you clench your fist, try to contract the muscles there This can be practiced anytime and anywhere! ! !

② biceps brachii biceps brachii: You can do the horizontal bar, but I don't think you have time either, hehe, don't worry, I have a good method, you sit on the bed (be careful not to lie down! ), tuck your knees and put your thighs up. Just try it. That's how I practice! !

③ Triceps brachii: Do parallel bars. If you can't do it, you can do push-ups (I'm tired of doing this kind of thing). You can also put your hands on the bed and straighten your legs. Don't sit on the bed, so when you sit on the ground, your ass will contract the triceps brachii until it becomes straight. Try a few more times. Very practical! ! !

Running is just to exercise your muscles, but the most important thing is that running is a high-intensity exercise, which can exercise the muscles of your heart! ! !

Eat more chicken and other kinds of meat! ! !

How's it going? Are you satisfied?