How to exercise abs, pectoral muscles and arm muscles more effectively

Please choose the following methods according to your personal situation:

1.Jog for 10 minutes, then lie down and do sit-ups. (Stick to it every day.) Every day, you can feel a burning sensation in your abdominal muscles and sweat in your head.

The standard is that when you stop, you have to hold your back up and make an ugly position to relieve the spasms of your abs.

Stick to it for half a month, and your abdominal muscles will be in shape. ）

2.To practice the lower abdomen, lie down flat and put your hands at your sides. Raise the leg at 45°.

3.Bend sideways to exercise upright. Spread your legs apart, raise your arms from side to side, bend your upper body forward, use your left hand to reach your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, then reduce, exhale. Repeat again in a different direction, 8 times in a row.

4.Leg flexion exercise in the supine position. Keep your arms flat on the ground left and right, bend your knees and lift them up at the same time after your legs are straight, inhale so that your thighs are close to your abdomen, and then exhale to slowly reduce. Repeat 8 times.

5.Leg and abdominal lifts are mainly to exercise the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. After this exercise, bend your knees and continue to do the same movement. Repeat 8 times.

6.Seated flexion The supine position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean back to keep your body balanced, and then bend your knees and abdomen to bend your abs to extreme flexion. During the exercise, your feet should not touch the floor or the bed at any time.

7."Pedal bike" exercise in the supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, the movement is fast and flexible, and the flexion and extension range should be as large as possible. It lasts 20-30 seconds.

8.Waist twisting Hold the handle in one hand or pull a certain weight of weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

Of course, nutrition is also indispensable while exercising, it is recommended to eat more soy products and dairy products, and eat some vegetables and fruits with more fiber.

I wish you a speedy success!

Pectoral muscles Dumbbell press Dumbbell flying bird Specific action online search The weight is 12rm, that is, it is advisable to do 12 times as much as possible 8-12 per group More than 8 sets.

Abs Sit-ups A set of 50 planks 2-4 sets Other movements include supine leg presses, supine crunches and shoulder raises.

Arm biceps brachii dumbbell alternate curl a set of 20-30 more than 6 sets of triceps If you feel that the brachial muscles are exhausted after exercising, don't practice If you still have the strength, bend over and stretch your arms A group of 8 stop when you are exhausted.

Deltoid dumbbell side raise.

Chest muscles and humerus are practiced together and rest for 48-72 hours after the exercise.

The brachial two deltoid abdominal muscles are exercised together and rest for 72 hours.

If you want to be well-proportioned, it is recommended to practice your back and legs.

The back can be wide on the horizontal bar at school with pull-ups.

The legs are squatted with dumbbell lunges.

Do more push-ups The muscles in all three places will be exercised Do it once a day before going to bed 3 sets of 20 per set The interval between sets is 1 3 minutes Slowly increase the number after adaptation After persevering, the general pectoral muscles are the first to change significantly I wish you success.

Exercise more, exercise variously. Push-ups, sit-ups. weightlifting, etc.

Thank you for adopting.

You are now in a similar situation to me, and I am also practicing on my own at school.

There are several reasons why I don't go to the gym, my current level is not high, it belongs to the small level, there is no need to go to the gym, you can use dumbbells in the dormitory. There is also a gym that costs money, and I don't have much money on my own. Hehe!

It is recommended to combine practice at home with practice on the single parallel bars at school.

Single parallel bars can do pull-ups, arm bend straight, abdominal tuck and so on.

There are many dumbbells, and basically every part can be practiced. I have a dumbbell exercise kit that I can send to you.

It's okay to learn online on your own.

Pectoral dumbbell press.

Dumbbell birds. Specific actions are searched online.

Weight in 12RM

In other words, it is advisable to do it 12 times as much as possible.

8-12 pcs per group.

More than 8 groups. Abs sit-ups.

Plates in a set of 50 pcs.

2-4 groups. Other movements include supine leg presses.

Lie on your back and curl your shoulders up.

Biceps brachii of the arm.

Dumbbell alternate curls.

A group of 20-30 pcs.

More than 6 groups. Triceps.

If you feel exhausted after exercising your pectoral muscles, don't do it.

If you still have the strength, you will bend over and stretch your arms.

A set of 8 pcs. When you're exhausted, stop.

Deltoid dumbbell side raise.

Chest muscles and brachial triplets are practiced together.

Rest for 48-72 hours after practice.

Brachial triangular two. Rest for 72 hours after exercising the abdominal muscles.

If you want to be well-proportioned, it is recommended to practice your back and legs.

The back can be wide on the horizontal bar at school with pull-ups.

The legs are squatted with dumbbell lunges.

Push-ups for pectoral muscles, sit-ups for abs, arm push-ups will have a little effect, plus arm strength.

Eating large pieces of beef, drinking large bowls of wine, sweating and boxing while watching martial arts sanda movies, all the slimming down is muscles.

Push-ups, pectoral muscles, arms. Sit-ups abs.

Eight-minute ab workout Abdominal breathing.