How to train pectoral and abdominal muscles with bare hands?

It is said that do 1 sit-up on the first day.

The next day, do 2 and so on to 100, and then go down from 100, so that you can train your abdominal muscles and will not **.

You can run with your lower limbs, and you can run with sandbags. Do push-ups for the pectoral muscles, there should be no strict requirements for the number, just stick to it, and it should be done according to the above method Hehe, when you do push-ups, you can also train the latissimus dorsi when you do push-ups.

It depends on what kind of muscles you want, if you want to look like bodybuilding, reduce the amount of food, if you want to be like Hercules, you can eat and workout!

Pectoral muscles: push-ups (wide distance).

Arm force bar (handle arm).

Abs: Sit-ups, if you really want to train your abs, play halfway and then fall, get up again, and do it in a loop.

Do sit-ups with your bare hands and do push-ups with your bare hands on your pectoral muscles.

Can you describe your personal exercise and health status in detail?

Let's start running!

Start running for 15 minutes, run 5 times a day off. Physical recovery.

Then run for 25 minutes, run for two days and one day off, and run 6 times. Tight belly.

Then run for 35 minutes, run for three days and one day off, and run 9 times. Waist circumference decreases.

In the last 45 minutes, run for 5 days and take a day off, and stick to it for 3 months. Weight loss.

Stick to it and guarantee a weight loss of 30 pounds. Eat half of what you used to eat. Less oil, less salt, no sugar.

Make running a habit. The speed is controlled at 6-8 km/h.

If you don't control your weight below 130 pounds, don't even think about gaining muscle. Even if you build some muscle, can you see the muscles under your fertile fat wrapping?

The effect of push-ups is not obvious, it is best to play parallel bars, which has a faster effect. There are actually a lot of abs, so you just stick to sit-ups. Long-distance running is a great way to do it.

First, the pectoral muscles --- dumbbell birds, eight to ten per group, one group on the first day, two groups on the second day, and so on, increasing day by day, about a week, and then feeling with their own physical strength, the number of groups to do every day, before each time you do it, you must fully temper the deltoid muscle, so as not to become the active muscle when doing the bird, every two to three days or so after doing about forty minutes after eating protein-containing foods, such as fish, eggs, etc., if there are shrimp, it is better, eat up to four times a week, adhere to this method for a month will have the first hints, It takes two months to form, and you can get what you want in about three months.

Second, abdominal muscles--- sit-ups with arms folded, hands relaxed, crossed in front of the chest, hands on the shoulders, the whole body does not exert force, only use the abdominal muscles.

Breathe naturally when doing it, a group of ten to twenty, depending on yourself, and gradually increase the number of groups every day, focusing on what your body can accept.

Sit-ups mainly train the muscles above the navel, if you can practice, you can also train the muscles below the navel very well, if you are not good at grasping the strength of your own muscles, practice below the navel, use running, girls can also use this to slim down the waist.

4 apprentices are armed with chaotic hand movements, and Sakura can train chest muscles in imitation or at home!

A variety of push-ups with an incline.