How to train the abs and pectorals, how to train the pecs and abs

Hello landlord; 1. The abdominal muscle method is sit-ups, 60 for 1 group, and about 8 groups. 2. Push-ups can also work the pectoral muscles. Do about 50 pieces at a time, at least 8 sets

In fact, there are a lot of abdominal muscles and pectoral muscles, if you want to practice that one, just pose (you can use the muscle you want to train), and then insist on more than ten seconds, and then return to the normal posture, and then return to that posture, and so on.

Fitness. Diet. Make a workout program that suits you, and you will definitely practice well.

Exercise more, preferably anaerobically.

Eat more beef.

Pectoral muscles: It is better to do push-ups at the beginning, relax your hands a little, exceed your shoulders, do it slowly, pause for one to two seconds after the afternoon, do about ten in each group, and do six to eight sets a day. Do bench press after being more powerful, 40kg, 50kg is about the same, the amount is about the same as push-ups, and the hands should be pinched wide, at least more than two shoulders.

Do it for a month or two to pack your chest muscles skyrocketing. For every two sets of slow ones, you should do one set of fast ones to prevent dead muscles.

Abdominal muscles: abdominal muscles on sit-ups, reclining can train the upper abdominal muscles, lying flat to train the lower abdominal muscles, abdominal muscles are more difficult to get up, insist on practicing every day, ten to fifteen per group, eight to ten groups a day. Move slowly.

I'll give you a suitable method at home, refer to it.

Practice every other day (one day off for practice).

One, the chest. 1. Flat-shouldered push-ups (feet at shoulder height). 3 sets of *20---50 2, low shoulder push-ups (feet are higher than shoulders, generally 30 cm higher).

3 sets of *20---50 3, high shoulder push-ups (feet lower than shoulders, generally 30 cm higher). 3 groups *20---50 pcs.

2. Abs. 1. Sit-ups.

3 sets of *20---50 2, supine leg press (upper body does not move, lift the leg above the right angle, and then slowly put it down, and so on). 3 groups *20---50 pcs.

For the above movements, do three sets in a loop according to your ability.

The pectoral muscles are divided into the upper bundle, the middle bundle and the lower bundle of the pectoralis muscles. In the later stage, I am practicing the tablet grip and push! For abs, it's relatively simple.

Crunches and leg raises, etc. You can all exercise! Just hold on.

The system is targeted and you're good to go! And food supplementation and nutrition are also important!

1. About the pectoral muscles:

If you're not fat, pectoral muscles are the best way to get them. Dumbbells + arm strength machine + push-ups are enough.

If you have a skin-covered body, you must eat muscle building powder.

2. About abs:

The most tangled part is that many people don't know that their abdominal muscles are a true portrayal of their own fat. (People with abs can't have fat in other parts).

Think of abdominal muscles, continue aerobic exercises, and wait for the abdominal muscles to come out, and then sit on your back or use the Robbi horse chair to exercise in a targeted manner, you can have more beautiful abdominal muscles. To put it bluntly, if you want to get out of your abs, you first have to lose all the fat in other places.

So, a fat man keeps doing sit-ups, and finally abdominal muscles appear. There is only one case, which is to lose all the fat except the belly and then burn the belly fat.

Warm up for 5 minutes.

Pectoral muscles: dumbbell flying bird 12 times 3-4 sets; 40 sec interval between sets;

Dumbbell bench press 12 reps 3-4 sets; 40 seconds between sets; The sedan car opened.

Rest for 1-3 minutes;

30 push-ups in the morning, 30 stupid push-ups! You can lift dumbbells for 10 minutes at noon! At night, you can do 30 push-ups, 60 sit-ups, 200 air strikes (that is, take Luji to punch straight in the air bang, so that you can better control your strength), and you can also play a set of abdominal exercises online!

Practice when you have time!