For the training of abdominal muscles and triceps, how to shape it in a short period of time?

Aerial boarding: Lie on your back on the floor with your lower back pressed against the ground. Place your hands at the sides of your head and your arms open.

Lift your legs up and slowly climb the bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset. Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

Fitness ball crunch:

Lie flat on the fitness ball with your feet flat on the floor, your hands on the sides of your head and your arms open. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more.

If you increase the difficulty, you can do it with your feet together.

Leg curls: Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open.

Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest.

Reverse crunch: Lie on your back on the floor with your lower back close to the ground, your hands at your sides, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

Traditional crunches: Lie on your back on the floor with your lower back pressed against the ground. Place your hands at the sides of your head and your arms open.

Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

It can't be practiced in a short period of time, at least more than a month.

In a month's time, you can only burn off the subcutaneous fat, and the muscle wheel liquid grinding base is just exposed. Abs do sit-ups in the sit-up swim, 3 sets of 10 15 reps. The deltoid muscles do the seated barbell press (anterior and middle bundle) 3 sets of 8 12 reps, and the seated barbell neck back press (posterior bundle) 3 sets of 8 12 reps.

1. The rules of all fitness: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish. With adequate nutrition, training will be strong and muscle gain will be obvious.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

1.Relay pass: Lie on your back with your hands gently touching your head and clamping the fitness ball between your legs. Raise your legs up while contracting your abdomen so that your shoulders are off the ground, and with both hands elevated, pass the fitness ball into your hands and restore. Get up again and pass the ball back to your legs.

2.Air pedaling: Lie on your back, keep your lower back close to the ground, put your hands behind your head, lift your legs, slowly perform a pedaling motion, exhale and lift your upper body, touch your left knee with your right elbow joint, restore, and then touch your right knee with your left elbow.

3.Air pedaling: Lie on your back, keep your lower back close to the ground, put your hands behind your head, lift your legs, slowly perform a pedaling motion, exhale and lift your upper body, touch your left knee with your right elbow joint, restore, and then touch your right knee with your left elbow.

4.Half Lateral Lumbar Rotation: Lie on your side, support the ground with one elbow joint, lightly touch the head with the other hand, and keep your body in a straight line from the ground. Slowly turn your body 90 degrees to face the floor. The main oblique abdominis muscles, transverse abdominis muscles (that is, the deep muscles in the stomach).

5.Push-up leg moves: Push-ups, the liver joints are supported on the ground, keeping a straight line from head to heel, and tightening the abdomen. Lift your right leg parallel to the ground, keeping the leg at the same height, open it about 30 degrees to the right side, and then return to parallel.

6.Swim push-up: Lie on your stomach, stretch your body, and fully extend your legs and arms in all directions.

Elongate the spine and extend the arms, shoulders and legs slightly off the ground. Tighten your abdomen and buttocks, keep your neck and spine in a straight line, slowly raise your left hand and right leg to a horizontal line, switch to your right hand and left leg elevation, and keep your legs and hands on the ground at all times Exercise back muscles and buttocks.

Push-up. The position of the hand is different.

The emphasis on training is also different!

It is generally slightly wider than the shoulder.

This way the pectoral muscles (mainly thickness) and brachial II are trained.

Shoulder-width apart. Exercise the lower chest and humerus.

With your back to the bed. Support your body with your hands behind your back.

With the ups and downs of the body.

The arms are also closed one by one.

Practice humerus three like this! It's more convenient at home!

It would be better if there were dumbbells.

Raise your hands above your head.

Palms facing each other. Bend backwards - straighten.

- Humerus III. Most of the birds are aimed at Sakurachai's shoulder.

It is recommended that the acres be praised.

3-4 sets of push-ups at a time.

On the basis of the number of the first group made.

Reduce the number of the latter by 20%.

Exercise the chest, back, and back shoulders.

Use the bed to exercise the lower chest three times, 3--4 groups each time, the same as above.

Then you can wash and sleep comfortably.

Exercise abs, sit-ups, simple and practical. At least 30 in one group, 3 in groups.

If you don't control your diet, it is very difficult, I recommend that you stop your throat and vomit after eating, plus proper training. We all lost fat like this before the competition.

Trouble, thanks!

The important thing in muscle training is to experience the movements, not to blindly pursue quantity and speed. What should be paid attention to is to start slowly at a uniform speed and maintain the highest power point. If the physical fitness is very good, you can do two movements, each 4 groups, 8-12 in each group, if the physical fitness is poor, do one action, 6 groups, 8-10 in each group.

If you have good physical fitness, you can do all three movements, 4 groups each, 8-10 in each group, and if you are not in good physical condition, you can do one action (bent arm flexion and extension or narrow grip bench press), 6 groups, 8-12 in each group. It is recommended not to apply explosive force to carry out at a constant speed to maintain the tense state of the muscles. The second and third humerus are performed separately, exactly every other day, to ensure that the muscle fibers of the mild tear recover on their own.

If the action is standard, the intensity is appropriate, the rest is sufficient, and the replenishment is timely, it will definitely be effective. Abdominal muscles are generally done sit-ups, if you need strengthening, the upper abdomen can lie flat and put your legs on the stool, and the lower abdomen can do hanging leg lifts. If you have a penchant for weight-bearing, do sit-ups and grasp a dumbbell (or a substitute) with both hands.

Abdominal crunches, crunches. 2 heads, 3 dumbbells and barbells will do.

Do sit-ups and exercise with dumbbells.