How do boys exercise their waist, abdomen, chest muscles, and body shape!!

First of all, go for a run every morning to strengthen your physique.

The most traditional way to do abdominal muscles is to do sit-ups, and the pectoral muscles do push-ups.

The psoas muscles should rely on the accumulation of weekdays and do more housework.

Also practice horizontal bars and parallel bars training.

If you want to work on the latissimus dorsi, you do the horizontal bar.

The distance between the hands is wider to ensure that it is effective.

Hello friend, I'm a fitness trainer and I'm glad for your question.

You can't eat too much before the gym, but you can't eat on an empty stomach, you can eat bananas and milk, and you can exercise 40 minutes to an hour after eating, and the diet is very important, and the muscles also need nutrition to grow, so you have to eat reasonably! Here are some suggestions for you, if you want to get shaped, you can't eat fatty things, try to minimize the intake of animal oil and beer, I coach don't put oil in stir-frying, eat more lean beef and chicken breast! The most important thing is vegetables and fruits, because you will lose a lot of vitamins and calcium when you sweat a lot, so even if you supplement, I don't recommend that you start with some supplements such as protein powder.

1. Warm-up exercise for about 15 minutes, which can make the body sweat slightly.

2 Strength Exercise Week: Target Muscles: Action: Number of Sets: Number of Sets: X Sets.

Monday, target muscles: chest, movements: plank dumbbell flying bird 6 sets x 10, plank huai wei dumbbell bench press 5 sets x12, push-ups: 6 sets x exhaustion.

Tuesday, Target Muscles: Back, Movements: 7 sets x 12 single-arm dumbbell rows, 5 sets x12 bent dumbbell rows, and 6 sets x 12 deadlifts.

Wednesday, target muscles: shoulder, movement: dumbbell press 5 sets x 10, bent bird 5 sets x 10, one-arm dumbbell front raise: 5 sets x 12, upright row: 5 sets x 12.

Thursday, target muscles: humeral 2 humeral 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 12, narrow bench press 3 sets x 8, single arm neck back arm flexion and extension 3 sets x 8, back arm flexion and extension 2 sets x 12.

Friday, Eyes and Muscles: Legs, Movements: 3 sets of scissor squats x 10 pieces, 4 sets of kneeling straight down x 10 pieces, 2 sets of frog jumps x 30 pieces, 3 sets of high leg raises x 120 pieces, and 3 sets of supine hip lifts x 30 pieces.

Saturday (single), target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x force lead deficit training, flat dumbbell flying bird 3 groups x 10 pieces, flat dumbbell bench press 3 groups x 12 pieces, crunch 2 groups x exhaustion, waist turn 2 groups x exhaustion, 2 groups of curl flank x exhaustion, bell body lateral flexion 3 groups x 12 pieces.

Saturday (double), target muscles: back waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 10, bent dumbbell rows 3 sets x 10, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist turn 2 sets x 40 pieces, curl flank 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pcs.

On Sundays, rest or run Jogging for 20 minutes, brisk running for 5 minutes, jogging for 15 minutes, brisk running for 5 minutes, jogging for 15 minutes.

I wish you a happy and speedy success, if you still have fitness questions, you can ask or ask this coach to answer.

I feel that it has been helpful to you, and I hope you can choose [satisfactory answer] Thank you for your encouragement and support to our team.

First of all, according to your current height and weight, you are not fat, and there is no need to lose fat. Push-ups, sit-ups, and squats-ups are three of the best exercises for a full body exercise at home without equipment. If push-ups don't work, you can do them on your knees with support on your knees.

Hello. I am a fitness instructor abroad and hope to help you. If you want pectorals, you need bench presses, birds and other movements, of course, if you don't have equipment, you may only be able to do push-ups at home, and if you want to be heavier later, put some weights on your back, or find someone to help you press your back, so that you can apply gravity, similar to bench press.

Of course, it is best to have equipment.

To start training, you need to put a little lighter weight and warm up before training, which is a must. Warm up for 10 minutes and feel like it's almost ready to start. Do 15 in each set (I'll give you some weight advice) 15 in a group (10 kg) for 3 sets, then 10 in a group (15 kg) for 2 sets.

Actually, that's the end of it. I see a lot of people who don't get up to this amount at first, so it depends on your situation. After practice, you should run for about 10 minutes.

Then twenty minutes later, replenish the nutrients. Eat some protein and bread, or steamed buns, rice and the like. Remember, to eat together, some people generally scrambled eggs, with white rice.

Eat more rice. And so the day is over. The abs can be trained with the pecs or spaced apart, and you can put them on for the next day.

Warm up the same and then start, do 15 per group, and you're pretty much done. There are no boundaries to this. The same run, a bite to eat, and you're good to go.

That's pretty much all you need ... Hope it helps.

Do push-ups for the pectoral and hand muscles, sit-ups for the abs, and pull-ups for the back muscles.

1000 push-ups.

1000 sit-ups.

That's how I came out.

Go beyond fitness and find a trainer with good peace of mind.

The easiest is to push ups, the movement must be standard, the chest should be close to the ground when you come down, and the arms should be straight when you come up.

There is another practice that is more effective but difficult to master: self-resistance.

The specific method is: the body is upright, the forearm is up, the upper arm is horizontal (the elbow is at a right angle) on both sides of the body, and the force action: the elbows are brought inward until the two forearms are completely together, and then return to the initial movement.

Note: It is not a simple completion of the action, in the whole adduction and reduction process, the chest and back exert force together, the action is completed slowly, and the force must be large.

It is best to practice in front of the mirror, so that you can easily see where the muscles are exerting force.

Push-ups + barbell bench presses definitely work.