I work from 7 30 to 21 30 how to exercise pectoral and abdominal muscles

He is a bodybuilding enthusiast and has been practicing bodybuilding for ten years. Are you only going to work these two muscles? If you only practice these two parts, allocate the time to ensure that each part has at least 30 minutes.

For example, at lunchtime or in the morning before going to work (if you can get up), take a minute to work on one area. The most effective way to train your pectoral muscles is push-ups at various angles, parallel bar arm curls and extensions, dumbbell birding, and bench presses. If you don't have dumbbell barbells, then practice parallel bars and push-ups, and if you don't even have parallel bars, practice push-ups, which also works very well.

Divide into groups and each group should be exhausted, with 2 minutes between each group. After exercising one area, make sure to rest for 24 to 72 hours.

In fact, bodybuilding must be practiced in an all-round way, otherwise it will lead to the development of physical deformities. For example, some people only like to train the pectoralis major muscle, and after a long time, it will form a chest and the lungs will also be affected; Some people like to train the latissimus dorsi, but they become hunchbacked; Some people like to train the muscles in their arms, and the posture is not correct, and the arm cannot be fully straightened ...... a long time

If you have nothing to do with your stomach, you can do chest expansion exercises if you have nothing to do.

It's not that sit-ups and push-ups can achieve results, even if you sweat very hard, it may not have an effect, at least you must know scientific exercise methods, reasonable diet, and then persistence, the muscles will be very sore in the first few days, I wish you success.

If you're fine, stretch your hands up, do some sit-ups, and do sideways push-ups.

Do push-ups, spacing your hands widely, do it slowly, be sure to be slow, and wait for the muscles to be sore every time you do it, and you can train your chest muscles. To do sit-ups, it is also necessary to do it slowly, and every time you do it, you will get muscle soreness, and you will exercise your abdominal muscles.

Parallel bars work your pectoral muscles.

Do push-ups and sit-ups to work your abs.

Or go to the gym, there is an indication on the machine.

Insist on sit-ups every day to strengthen your abdominal muscles. Dumbbells, flying birds and push-ups work the pectoral muscles well. Diet: Supplement 300ml of milk or 3 eggs before and after exercise. Be sure to stick to it.

Push-ups Sit-ups, in fact, it is best to go to the gym, and the corresponding nutrition should also keep up.

Daily sit-ups can work your abs, while your pectoral muscles can try dumbbells.

When you wake up in the morning, massage your chest with your hands. 100 reps on the left and right. Be sure to do it every day. And do 20 push-ups every day.

Diet: As the saying goes, eat well (hearty) for breakfast, fill enough for lunch, and eat less for dinner (seven points full).

As an exercise and nutritional supplement, it is suitable to eat whole grains for breakfast, that is, rice porridge, steamed buns, beans, and boiled eggs. It is not advisable to eat meat and greasy food, soy milk is OK, and fritters are prohibited!

Lunch, which is the basis for afternoon exercise, is best eaten with carbohydrates, bread, rice, cereals, pasta, fruits and vegetables provide high-energy fuel for the muscles, which can speed up the re-storage of muscle fuel after a workout. If you don't eat enough carbohydrates, you're more likely to get tired.

But remember, because it's 4 hours after lunch and 5 p.m. (food has been broken down into calories), so eat some fiber biscuits half an hour before exercise to replenish energy.

Dinner. After a general workout, eat a small cake (belonging to carbohydrate food) at the right time, you can supplement nutrition, dinner can be arbitrary, but it is not advisable not to eat, here it is recommended that after the workout every day, a glass of milk, which can effectively relieve the soreness of muscle building, and an apple, as well as a piece of bread, you can add a piece of chocolate, these things are not eaten at one time, you can eat them slowly, after the main meal (not full), eat these things slowly.

Eat small, frequent meals You can eat about 5 meals a day with high protein, beef, eggs, fish, etc. Push-ups are not the best way, preferably bench press barbells or dumbbells. If you have a lot of belly fat, you should increase the amount of exercise and reduce the amount of food you eat, especially the fat intake.

I'm a sports coach, do I teach you to give points?

If you don't have the equipment, just do push-ups and sit-ups and jogging.