How to train abs, muscle bumps on the arms

If you do the following, you can quickly grow muscle mass, but this speed will take at least a month, no way, muscle training is a continuous labor.

1.For high-intensity physical exercise, you can go to the gym to practice strength equipment, there are two types of equipment to train abdominal muscles, there are two muscles on the arm, biceps and triceps, there are many types of equipment.

2.Supplement high-protein nutrition, you are thin, easy to form, if you want to train bigger, you can buy protein powder to eat, buy high prices when economic conditions allow, you know, these health care products, in China is full of a lot of fake and shoddy products, not beneficial to the body; Eat more chicken, duck, fish, pork ribs, lean meat and other foods with high protein content for three meals a day, and eat less oily food.

3.After 9 p.m., don't eat the main food, except for fruits.

4.Go to bed early and wake up early.

5.It's about persistence.

Do the above points, 1 month to ensure that you are formed.

Fitness rules: 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.

You are talking about abdominal muscles and biceps, the main way to train abdominal muscles is sit-ups, do ten sets a day, back and back and forward, twenty at a time, alternating between positive and negative, remember to pat the muscles after training to relax the muscles, there are many ways to practice the latter, you use a barbell, preferably large, about five or six pounds, push up continuously, fifteen at a time, a total of five groups, I hope it can help you.

Abdominal muscles are the most difficult to train, because abdominal muscles are endurance-type muscles, you can train every day, no need to rest, it seems that there is no good way, just persevere, it is best to practice morning and night. The simplest movement is sit-ups, a total of between 100-200 per exercise, step by step. Noticeable results can be seen in a month.

However, it is important to train your abdominal muscles and not use other related muscles, especially your back and legs.

The arm refers to the forearm, the biceps brachii or the triceps, all different movements:

Forearm exercises: Pulling or lifting heavy weights can work the lower arm muscles, or the front curl of a dumbbell barbell.

Biceps: The arm bends in the direction to exert force, the forward curl can be moved, the dumbbell barbell can be, pay attention to a few different movements, and the hand is changed to grasp the dumbbell at different angles, which can exercise the long and short head of the biceps, and the shape is good.

Triceps: Arm extension to exert force, a lot of movements, dumbbell head curl and so on.

ps: Push-ups with open arms is to exercise the chest, arms close to the body to exercise the triceps, pull-ups can exercise the strength of the forearms, and the reverse grip can exercise the biceps, but the most important thing is to exercise the latissimus dorsi.

At present, the most popular way to train abdominal muscles is planks, 1 minute each time, do 3 sets, and combine them with glute bridge and sit-ups, the effect will be better.

You can do sit-ups, crunches, supine air bicycles, Russian turns, supine knee bending, burpees, leg raises, etc.

Abs: Sit-ups.

There are a lot of muscles in the arms, and I don't know which muscle bridge chain you want to train. The primary hail can be called without doing horizontal bar pull-ups and parallel bar arm forward bends.