Please teach all the heroes how to drink well and effectively exercise the chest muscles and abdomin

Previously replied to good reviews repeated:

Take a group of 20 a day until your arms and abdominal muscles become sore. I've been practicing for almost a month, and now I do 4 sets of push-ups at 20 times a day, and 3 sets of sit-ups (after doing one set, relax properly, and then do the next set). If your physique is not good, you have to have a good physique, and you can feel the increase in quantity.

But you can't do it again, especially the first time. The first time I practiced, I saw that the Internet said that it was best to have 100, and after doing 100, I felt that I still had the strength to do a few more sets, but my arms and abdomen were sore for several days.

There is also the importance of persistence, to do it every day. After practicing for a few days and resting for a few days, it is difficult to say the effect.

Also note that push-ups and sit-ups are the norm. A lot of what we usually do is not standardized. There are those muscular cow people on the Internet who do push-ups or sit-ups**, and you can learn their movements.

This is where the best results can be achieved. I struggled to standardize my movements at first, but then I consulted the teacher of the school, and his advice was to start according to my habits, slowly correct them, and finally reach the goal. You can also learn from it.

It's hard to change it all at once, especially push-ups.

Finally, take a daily boost. 3 eggs plus a glass of milk. Replenish daily consumption needed for growth.

Pectoral muscles: barbell bench press Flying birds. Do more bench presses, this classic exercise of the pectoral muscles.

Abs: Exercises with multiple sets and multiple reps. The movements include sit-ups, 2-head lifts, crunches, and straight leg raises.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM.

8 to 12 RM is best for beginners. Therefore, exercisers of different degrees should do push-ups of different intensities to gain muscle more effectively.

You are given five push-ups: incline push-ups, standard push-ups, focused push-ups, lever push-ups, one-handed push-ups (in order of intensity).

Easier than standard push-ups is the incline push-up. You can do it by putting your hand on the wall, the edge of the bed, etc., which is easier than the horizontal level. If you can do about 15 inclined push-ups, do standard push-ups, other types of push-ups, and so on.

Harder push-ups: Heavy-duty push-ups, lever push-ups, etc. Focused push-ups are when one hand rests on a high object such as a basketball and the other hand does push-ups normally.

Lever push-ups are done with one hand on the side and the other hand is done normally. The final form is a one-handed push-up. As your strength improves, you do harder push-ups.

For abdominal muscles, you can actually practice supine leg presses. Anatomically, the supine leg press involves the entire rectus abdominis muscle (i.e., 6- to 8-pack abs). Do 3 to 5 sets of 10 to 20 with a 1-minute break between sets.

In addition, if the body fat percentage is higher than 10%, the fat will cover the trained abdominal muscles. Sumo wrestling has no muscles and that's why. If the landlord has a small belly, he still needs to jog for about 40 minutes to lose fat.

About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

Chest muscles lift dumbbells, abdominal muscles training abdominal muscle tearing.

Eat raw beef, do sit-ups, and lift dumbbells while lying down.