How to build abs You can do it differently than you can do in normal times, go to the gym and the mu

Abs: sit-ups (upper abs), leg press (lower abs), side leg press (flank abs), killer feature: two ends up (hands and feet raised at the same time, arms should be close to the ears, fingertips should touch the toes).

Arms: biceps: the upper arm is close to the body, the lower arm is raised parallel to the ground (preferably with weight-bearing), and the palm can be up and down or inside the body; Triceps:

The upper body is leaned forward to the ground at 45 degrees, the upper arm is raised backward and parallel to the ground and remains still, the lower arm naturally hangs down and opens back approximately parallel to the upper arm, and the palm can be up and down or the inside of the body. Killer move: Keep your two arms close to your body, bear weight on your two forearms (according to your own situation) and keep your little nose parallel to the ground, and hold this movement for half an hour.

Note: The above actions require as much force as possible to use the target part of the exercise, otherwise the effect will be affected.

Abs: Sit-ups.

Muscles in the arms: push-ups.

Do 200 sit-ups a day, preferably upside down and carry two passes of water in your hand.

Do 50 push-ups every morning and then go to the barbell lift.

Get up in the morning with 3 sets of push-ups, a set of 20.

If you wake up early, you won't be in a hurry to get to work. Another set of 20 standing dumbbell alternate curls, just stand on your body, hold a dumbbell in each hand, and bend your forearms alternately. This is great for exercising the biceps femoris and forearm flexor and extensor muscles.

When you come back from work, you can repeat the second step) or change to a seated dumbbell alternate curl. It is to sit on a small bench and repeat the second step.

In order to prevent local muscle fatigue while other muscle groups are not exercised. The next day, after doing push-ups, you can change to a different set of dumbbell movements. Hold the dumbbells in your hand while standing instead, relax and shrug your shoulders naturally.

Do two sets of 20 each. This is mainly to work the deltoid muscles of the shoulder. It allows you to have a well-developed shoulder muscles and look good in clothes.

On the third day, it was changed to a side raise with standing arms dumbbells. This is to work the muscles in the back of the upper arm, which is the triceps femoris. It is also a day to do 2 to 3 sets of 20 pieces in a group.

With such a good figure, it is recommended that you buy a 25 kg dumbbell to play with, and after a year of training, you will be a muscular man

Abdominal and arm training beginner advanced.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Abs sit-ups 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (practicing oblique muscle movements), biceps and triples.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

You can try to eat it for two months, and then eat it for supper, eat the meat first, and practice it properly when you eat.

You don't need to go to the gym to just work out your abs, you can do it at home. The exercises to practice the abs are:

One is sit-ups;

the second is from both ends;

the third is the crunch exercise;

fourth, planks;

Fifth, the hanging leg lift exercise.

You can choose one or two of the above exercises each day.