Supine leg lifting group 4

Abdominal roll 4 group

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.

Practice more than five times a week.

First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles.

Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.

Chest: dumbbell bench press 4 groups

Dumbbell flying bird 4 zu

4 groups of push-ups (20 to 30)

Practice twice a week with an interval of more than 48 hours.

Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder (suitable for obesity) or muscle powder (suitable for thinness).