Let s take a look at my workout method.

Never go straight to sleep after your workout! Exercise 1 to 2 hours before bedtime.

Sit-ups should be practiced at a uniform pace, as your goal is to reduce fat in the serving area. If you don't have a lot of fat, it is recommended that you do a few more. Personally recommend 60.

Don't be too fast, just one speed. When you think 60 is simple, you can increase it up.

Exercising alone is not enough, if you like to eat junk food, it is recommended that you quit, that stuff will make you have more fat on your stomach.

Running is also a way to reduce fat, I prefer running, and I feel that the effect will be better than indoor exercise.

My 1-minute sit-ups record in junior high school was 61, hehe, my own record. You try to go beyond that, and when you get to my level, you'll basically have a very beautiful and strong Hattori.

Finally, remember that if you want to lose fat, do endurance exercises. And endurance exercise requires perseverance.

If you have nothing to do at night, you can go for a run outside, and according to the phenomenon of solar inverse radiation, the air at night is better than in the morning...

For fat loss, these are not enough, I have at least 100 sit-ups a day, I have to change different positions to exercise the abdominal muscles in different positions, and when these are done, I have to run, according to your cardiopulmonary function to set the time and speed Try to find out by yourself, it is really fun to exercise every day

The best workout is what works for you!

Glad to ask you for an answer

Monday: Chest, plank dumbbell press, 4 sets, try to do 8 to 10 in each set (if the limit weight), push-ups (feet up, upper pectoral exercises) 30 x 4 sets, plank dumbbells bird clip chest, 10 x 4 sets. Tricotus:

15 x two sets of narrow grip wild hand push-ups, 10 x three sets of one-arm flexion and extension of dumbbells behind the neck, 10 x two sets of supine dumbbell arm flexion and extension, and 10 x three sets of seated dumbbell neck back arm flexion and extension.

Wednesday: Back and humerus. Back:

6 x 4 sets of pull-ups and 10 x 4 sets of one-handed dumbbell rows. Bicep: 10 dumbbell curls x three sets (left and right hand) segments, 10 x three sets of one-arm squat curls, 10 x three sets of single-arm inclined board curls.

Friday: Shoulder: Seated dumbbell neck press, front flat lift, side flat lift, bent birds, all four groups, except for bent birds, 10 each. Leaning over the bird uses the super group (inverted pyramid method). That is, the weight is from large to small, 10 in each group, until exhausted.

Strength training is limited to one hour a day. Rest no more than one minute between sets (that's the point). Hope you can persevere.

I hope mine is helpful to you, please ask me again if you don't understand the spine, hehe.