2. Face forward, put your hands back on the chair or sofa, put your feet flat on the chair and bend your arms; 3, bench press dumbbells (must be heavy, or use barbells) can effectively practice pectoralis major muscles. Methods of practicing abdominal muscles: 1, doing sit-ups is simple and effective to practice abdominal muscles; 2, lying flat on the bed, touching your toes with both hands (lifting your body, commonly known as starting from both ends), you must do it slowly. If it is fast, there will be inertia, which will affect the effect. You must do it to the end and do it in place; 3. Grab the horizontal bar with both hands and hang your body (you can also put your forearm flat on the parallel bars, your arm upright and your body suspended), then lift your legs horizontally and repeat each group of actions to the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, after you finish anaerobic exercise, your muscles will grow.
Supplement of the respondent
20 10-09-09
17:52
You also need to lose abdominal fat through aerobic exercise (such as jogging). If you just do sit-ups, the fat layer will not decrease, the muscle layer will thicken, the waist will thicken, and the muscle surface will be covered with fat, which will be ugly on the surface.
Supplement of the respondent
20 10-09-09
17:52
Only scientific fitness can have perfect muscles.