How to quickly exercise your pectoral abs in fifteen days

Focused push-ups are done with one hand on a blue ball and the other hand doing push-ups normally. Lever push-ups are done with one hand on the side and the other hand is done normally. Take it to the next level with the increase in strength.

For abdominal muscles, you can actually practice supine leg presses. Anatomically, the supine leg press involves the entire rectus abdominis muscle (i.e., 6- to 8-pack abs). Do 3 to 5 sets of 10 to 20 with a 1-minute break between sets.

Friend, that's impossible, exercise must be insisted on for a long time, don't say it for ten days, I will call you a master if you can practice it in half a month Whether it's the pectoralis major muscles, or the abdominal muscles, it all depends on the quality of the individual's muscle fibers, but as for the method, I hope the landlord can stick to it. It is recommended that you do more chest exercises: push-ups, inclined push-ups (hands in high places and feet in low places), inclined push-ups (feet in high places, hands in low places), elbow push-ups (elbows against the sides of the body), pull-ups, Parallel bar bending arm support; Choose 3 movements each time, do 4-6 sets each, 8-12 reps per set, rest for 1-2 minutes between sets, and pay attention to relaxing your chest muscles after practice! Push-ups: Shoulder-width apart with your hands on the ground; The distance to raise your feet is generally within 50 cm, and you can choose the height that suits you!

Abs are recommended to do: sit-ups, crunches (lying flat on the upper body and not moving, bringing the legs in front of the abdomen), high leg sit-ups (putting the feet on the stool), supine two-end up (lying flat, the upper body and legs are raised at the same time), prone up (lying on the waist and not moving, the upper body is raised), prone two-end up (lying on the stomach, the upper body and legs are raised at the same time), side lying up (lying on the side, getting up the upper body, fixed below the waist); Choose 3 movements each time, do 4-6 sets each, 8-12 reps per set, rest for 1-2 minutes between sets, and pay attention to relaxing your abdominal muscles after practice! If you stick to this method, you can see it in 1 month, and you will have obvious results in 2 months at most!

If you are thinking about farts for ten days, it is impossible to practice chest muscle wide push-ups for at least two months, normal push-ups, narrow push-ups have to be done, abdominal muscle sit-ups are not the key to cooperate with a series of actions such as abdominal crunches, the main thing is that the body fat rate should be high, and it is useless for you to do it, after exercising, you should do aerobic exercise with fat loss, you must insist, if you want to practice it in ten days, give up as soon as possible, fitness is not for you.

It can only be said that the method is relatively fast, ten days is impossible anyway, do more dumbbell birds, push-ups, pull-ups, and then eat protein powder to increase muscle, the effect should be faster.

Directly put it impossible. It will take at least a month and a half, and I'll give you a way to do 90 sit-ups every morning, 90 times at night, and stick to it for one and a half or two months, and basically the abdominal muscle shape will come out. But the abs are not big, the pectoral muscles are very simple, I went to the gym and only went to the gym for 15 days and came out a little bit, remember that you have to persevere.

It's impossible to do it in less than a day, and the above is a medium-sized workout.

Don't muscles need to recover, you're a fool.

The pectoral muscles are easy to say, just use dumbbells, casement lifts, bench presses, in fact, push-ups, the key is persistence.

Abdominal muscles are a little difficult, you need to cooperate with aerobic exercise to reduce fat, at home, you can generally use sit-ups, supine two-ups, supine leg raises.

Core training movements that are ten times more efficient than the abdominal wheel.

If you want to go to the gym to exercise or buy some exercise tools, as long as you stick to it, the muscles will come out.

If you want to build muscle, you can go to the gym to do fitness.

Pectoral muscles – barbell bench press, dumbbell bench press, dumbbell bird.

Back muscles – prone dumbbell birds.

Abs – Sit-ups.

Shoulders – dumbbell raise.

Psoas – straight-leg deadlift.

Arms – dumbbell flexion extension.

Men generally use the same muscle, generally use 3-4 movements, each action about 6 groups, basically the weight requirements are relatively large, for example, you bench press can push 100 pounds, then you practice basically 80 pounds of weight to start, men generally recommend that each group of movements interval of one minute.

For women, it is generally mainly to burn fat and exercise body lines, generally with a small weight and more sets, and generally more than 10 sets of movements.

Perform the same muscle at least 48 hours after the next exercise, for example.

Monday exercises: chest and arms, shoulders.

Tuesday exercises: psoas, back muscles.

Wednesday repeats Monday and Thursday repeats Tuesday.

Friday aerobic exercise, such as running, swimming, skipping rope, etc.

There are many other movements that can be practiced, and some can be done without equipment at all, the specific action essentials, check them on the Internet, because many movements are slightly changed slightly, and the effect of the practice may be different.

In addition, the most ** workout time of the day is 15-17 o'clock, and the second ** time is 19-21 o'clock, take protein powder half an hour after the workout, and eat some starchy foods such as bread, so the effect will be very good!

Why eat half an hour after a workout? Generally, after a workout, 2-3 hours is the time when the muscles need protein supplements the most, so it is best to eat after a workout, but eat just after a workout, and the digestion is not very good, so it is recommended to eat half an hour after a workout.

Why should I eat starchy foods? Because protein powder is still a relatively difficult substance to digest, it can be combined with starchy foods to help the digestion and absorption of protein powder.

Recommend a good way to practice abs.

Simply put, it's a sit-up work, but it's done with your feet raised and your feet resting against the wall.

The purpose of this is to prevent the body from borrowing from other parts of the body, such as the psoas muscles, during the supine push-up.

For abs, do 30 sit-ups every night before going to bed, don't eat too much meat, and stick to it for three months.

Pectoral muscles, push-ups. Abs – Sit-ups.

1. I've been working out for 2 years, so I'll give you some experience.

Abdominal muscles are the most difficult to train, especially with fat, which is more difficult to lose. Therefore, the first priority is to remove fat, so at this time, aerobic exercise is the most important. Jog for more than 1 hour a day. Regularity, such as going for a run every morning.

Then, it's time to jog and do sit-ups at the same time. For your situation, it is not recommended to start with an inclined board, which is more tired of the waist, and this is to be used in the future. Just start practicing with a tablet.

It's best to practice with a few friends, or go to the gym, and it's not easy to feel bored when a few people practice together. Because practicing abs is very painful and boring. At least 100 sit-ups a day.

So, for the abs, aerobic and muscular exercises must progress at the same time.

For the pectoral muscles, there are many ways to exercise. Do push-ups, bench press barbells, supine birds, etc.

Do 50 push-ups tomorrow night, slowly increase your reps after doing 50 sit-ups, you can do it, that's how I got it.

Sit-ups, this is more economical, if the economy allows, or go to the gym, because then you can get a more systematic fitness method from a professional trainer.

Insist on doing sit-ups every day, the number of times continues to increase, the most important thing is to persevere, don't be perfunctory, if the economy allows, you can go to the gym, the effect will be better.

Sit-ups are recommended for abdominal muscles, preferably with an inclined plank.

The pectoral muscles need to rely on the butterfly machine to clamp the chest or supine push.

abdominal crunches, 200 per day; Pectoral push-ups, 50 per day, perseverance, two months to ensure that the effect can come out!

If you keep exercising, you will lose it, and if you don't stick to it, you will exercise it for the rest of your life.

There is fat in the belly, which means that the landlord does not like to exercise very much, and likes to sit. Run 1,000 meters in the morning, 1,000 meters 1 hour after dinner, and do some basic abdominal exercises (sit-ups, push-ups, etc.). As long as the landlord persists, it will be effective in a week, and if it grows longer, it will train abdominal muscles.

Hope it helps.