There are many methods, specifically the following methods, the poster can refer to, I wish the poster will realize his dream soon.
1: The best way to train abdominal muscles is to do sit-ups, every time 100-200, 20-30 for 1 group, at least 5 groups, the specific situation depends on the individual situation. You can add some weight appropriately, hold a dumbbell or discus or something in your hand, and put it behind your head for better results.
2: Push-ups can also exercise abdominal muscles. Remember that when exercising, you must not be tired all at once. You must do it in groups to be effective. Generally, you do about 100 reps each time, divided into at least 5 groups. It depends on your situation.
3: Grab your hands at a high place, make your body hang vertically, and lift your waist and abdomen upwards so that your legs and upper body are at 90 degrees. Be careful not to shake your body and do not use force in other places. It is also done in groups.
4: If you have a lot of belly fat, you should insist on aerobic exercise. Running is very effective and can reduce excess fat and better display your muscles.
Training abdominal muscles is different from other muscles. It must be constantly stimulated, so it must be exhausted every time to achieve the effect. It is best to have an interval of about one minute. Do 6 groups 2. In terms of diet, you must pay attention to high protein and high fat. The peak of protein intake is about half an hour to an hour after each exercise. Pay attention to eating high-protein foods.
I used to have a little fat on my belly, but I have been in the gym for a year. Now my muscles cannot be said to be very good, but they still look very obvious. I am full of confidence. I hope you will also gain something.
Chest muscles: Use dumbbells to do bench presses and bench flyes (note: dumbbells must be adjustable in weight. This means that after you practice for a period of time, your muscles will grow quickly, but the human body has a strong Adaptability, after 6 exercises, if you use the same weight again, the muscles will grow very slowly, or even stop growing.)
Dumbbell lying down, chest lift, these movements They all exercise the upper chest muscles. You have to make an exercise plan. You can't just train the chest muscles, but also train other muscles.
Abs: V-shaped from both ends. (Practice every other day, every time 4 groups, 10 in each group, increase the number every month of practice)]