Want to get fit with abs and pecs? 50

Small through fitness has abdominal muscles and pectoral muscles, must adhere to two hours of exercise every day, you can do more abdominal and chest exercises.

There are two conditions, one is scientific training, and the other is diet control, both of which are indispensable! You can choose to use the Keep app for training, but if you don't understand the training, it is best to ask a fitness trainer for a period of time to avoid training injuries! You can go to the Internet for reference, or you can ask the coach for advice and supervision, in various forms, you can choose it.

Hello! If you have abs, you need a low body fat percentage.

Of course, when working out, pay attention to exercising your abdomen twice a week.

Then for the pectoral muscles, it is best to train at least once a week.

When you feel that your muscle mass has reached a certain level, it will be more obvious to brush your abs and pectoral muscles.

If you want to build the muscles in these two areas, you need a lot of exercise.

In fact, I can do it in a year or two, and I started the year in 2013 after the Chinese New Year**, starting with 5 kilometers a day, and after a month ranging from 5 to 15 kilometers a day. And start exercising dumbbells at home, that is, running for a day and practicing dumbbells for a day (supplement with a spoonful of protein powder). After a year, I lost 10 kg, 6-pack abs, and pectoral muscles.

Start with about 30 minutes of aerobic exercise, followed by a few minutes of high-intensity, anaerobic exercise that targets the target muscles. Because aerobic exercise consumes fat, the fat layer of the chest and abdomen becomes thinner, which can highlight the contours of the chest muscles and abdominal machine, high-intensity anaerobic exercise, can tear the target muscles, after the muscles are torn, they can be regenerated in the repair process, so that the muscle mass increases, rest for about half an hour after exercise, supplement sufficient protein, a small amount of carbohydrates and fat, provide sufficient raw materials and energy for muscle synthesis, and exercise 2 or 3 times a week.

There is no practical point in drinking these things They are just a drink extracted from food It has food It also has food It doesn't have food It's just convenient to consume What muscle-building effect is the marketing of the merchant From the perspective of national food control and ** and ingredient list, it is impossible The appearance of abdominal muscles mainly depends on fat loss Body fat is not low and it will not be too obvious for a few years.

Your friend is right, that is, you need to eat protein powder and muscle building powder. These are these two things, and then if you are strengthening at the same time, the muscles can be built up quickly, and you are not right when you have a friend.

Chest muscles: seated chest clamp, butterfly chest, seated chest press, barbell bench press, dumbbell bench press, gantry chest clamp, dumbbell bird.

Arm exercises: barbell curls, dumbbell curls, seated arm curls, supine arm curls, dumbbell wrist curls.

Abdominal exercises: sit-ups, supine two-ups, planks, air pedaling.

Abs: Sit-up board.

Pectoral muscles: bench press board.

Arm muscles: dumbbells are fine.

**Buy a push-up rack, occupy a small area, very aspect, insist on exercising, and the pectoralis major muscles will soon bulge. The key is persistence.

You are thinner in terms of your weight to height. Seven kilograms of dumbbells is too light, at least 20 kilograms or more, eat more because you consume energy quickly, are active, and exercise more. It is best not to exercise in the evening because the evening is the recovery period for the muscles, and it is better to find time to exercise in the afternoon.

The most effective way to practice pectoral muscles are push-ups, parallel bar bending arm extension, horizontal bar pull-ups, supine handheld barbell weight-bearing bench press, etc., you can use different ways and methods to practice these muscles, you can eat more protein-containing food, as well as eat more beef, etc., easy to grow meat. Abs can be used with sit-ups, frog jumps, pull-ups. You can do cross-exercises, practice this today, practice this tomorrow.

Dumbbells can, pectoral muscles can be used with push-ups, bench press dumbbells, pull-ups; Abs are simply sit-ups, which are very effective, and the most important thing is perseverance.

Pectoral lie dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Abs sit-ups 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Sit-up sit-ups 4 sets x 15-20 reps (practicing oblique abdominis movements).