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1, shoulders, clean and jerk, wide grip pull-ups and other actions can make shoulders straight and wide. In addition, you can practice the inverted triangle by doing up-and-down oblique bench press (upper and lower chest) and dumbbell rowing (latissimus dorsi). If you don't feel obvious now, it means you need to increase your strength.

2, reducing the lower abdomen, it is still recommended to do aerobic exercise (running, skipping rope), the effect is more obvious. So you can exercise your abdominal muscles while combining aerobic exercise. Such as sit-ups, sit-ups and leg lifts, sit-ups and so on.

3, chest muscles, recommend these actions, flying birds, up and down oblique bench presses, low cross chest clips, downward oblique push-ups, etc. If your chest muscles are big enough now, it is recommended to use a small weight (on the basis of your existing weight, reduce the weight of the instrument appropriately), increase the number of groups and the times of each group, and exercise the overall line sense of the muscles.

4. Muscle powder and protein powder are actually the same ingredient, but the content of carbohydrates in them is different, both of which are supplements of protein. Creatine is used to increase muscle endurance, strength and relieve fatigue (choose more than 99%). In fact, if you are not a professional bodybuilder, it is not recommended to eat these things, which is not good for your health, especially creatine, which has a great effect on your kidneys. Moreover, if the intensity is not enough and you take it at the same time, the probability of getting fat is very obvious. If lz is necessary, you can consider that Optmund, Bora, Champion and Wade are all big brands, and they are basically the first choice for professional bodybuilding.