How can I exercise my chest and abdominal muscles?

It's nonsense to say so much! Is it practical It's annoying to see so many words!

If you want to train your pectoral muscles and abs, you don't need to go to the gym to practice, and you don't need to buy equipment, you can do crouches to train your pectoral muscles! 4 p.m. 8 p.m. is the most effective time to train until your muscles are sore! Train your abs and do push-ups!

The most effective time is the same as above, which is to train until the muscles in the abdomen are sore!

It's outrageous upstairs, sit-ups, push-ups, it's the method, do your best, step by step, it's the degree, it's consistent, it's the guarantee.

Sit-ups can work your abs, and push-ups can strengthen your pectoral muscles, but you have to stick with it for a long time! 500 a day, that's what I'm doing! I feel good about myself!

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness!

For pectoral muscles, you can do more push-ups, remember to let go of your hands, and your abdominal muscles can do two-up or sit-ups

You have to be persistent. Everyone has practiced step by step. Maybe yours**!

I do 70 push-ups in one go.

I'm a sports student.

Be strict with yourself.

Do push-ups for the pectoral muscles and sit-ups for the abs