How can you make pectorals, biceps, triceps and abs?

Bench presses for pectoral muscles are the best way to gain bulk. The biceps can be curled with a horn lift. For triceps, you can also use the horns to lift backwards to exercise.

As for the abdominal muscles, there are more, but if you want to grow lumpy muscles, it is best to use the upside-down method. Note the need for the protection of a partner. All of the above are ways to gain muscle mass quickly.

Pectoral muscles with upstairs.

Biceps muscles should be exercised with dumbbells.

Dumbbells are also used for triceps, so you can sit on a copy chair and turn up and raise your abs to do a sit-up.

It's about persistence.

Start with push-ups, 3 sets of push-ups each time, rest for 2 minutes in the middle of each set until exhausted, then do sit-ups for 50 sets of 4 sets, and rest for one minute in between.

Once you've done this, you'll be satisfied.

Aerobic exercises: running, swimming, jumping, playing ball, etc.

Pectoral muscles: push-ups + dumbbell flying birds + dumbbell bench presses.

Three-headed: dumbbell arm raises + side raises.

Biceps: dumbbell one-arm curls.

Abs: Sit-ups.

Legs: weight-bearing (squats, frog jumps, etc.), spinning, etc.

Scientific practice method (large weight, low reps, multiple sets), standardized movements, nutrition to keep up (more high-protein foods) Thank you.

Pectoral muscles: Push-ups 50 in a group.

Abs: Sit-ups I can't do it anymore.

Biceps: Pull-ups 10 reps in sets.

After doing these, do some aerobic exercises, such as running, jumping rope, etc., which is conducive to relaxing the muscles.

Pectoral exercises are recommended to do more: push-ups, incline push-ups (hands are high and feet are low), down-incline push-ups (feet are high, hands are low), elbow push-ups (elbows are done against the sides of the body), pull-ups, parallel bar arm flexion support; Choose 3 movements each time, do 4-6 sets each, 8-12 reps per set, rest for 1-2 minutes between sets, and pay attention to relaxing your chest muscles after practice! Push-ups: Shoulder-width apart with your hands on the ground; The distance to raise your feet is generally within 50 cm, and you can choose the height that suits you!

Abs are recommended to do: sit-ups, crunches (lying flat on the upper body and not moving, bringing the legs in front of the abdomen), high leg sit-ups (putting the feet on the stool), supine two-end up (lying flat, the upper body and legs are raised at the same time), prone up (lying on the waist and not moving, the upper body is raised), prone two-end up (lying on the stomach, the upper body and legs are raised at the same time), side lying up (lying on the side, getting up the upper body, fixed below the waist); Choose 3 movements each time, do 4-6 sets each, 8-12 reps per set, rest for 1-2 minutes between sets, and pay attention to relaxing your abdominal muscles after practice! The method of the arm is also very simple, (1) sit in front of the table, support the lower edge of the table with both hands, the upper arm and the forearm at a 90-degree angle, as if to hold up the table, the biceps are extremely tense, hold this static position for 8 10 seconds or a little longer, and then relax.

If you stick to these methods, you can see it in 1 month, and you will have obvious results in 2 months at most! Generally speaking, it is more effective to practice in a fixed period of time, and it is generally an hour to an hour and a half to see the results quickly, and what you eat is very important. The main components of muscles need a lot of protein, so you need to supplement a lot of protein** to the body.

For example: chicken breast. Beef.

Egg. Wait. At the same time, eat some fruits, vegetables and yogurt to supplement and promote protein absorption, and usually eat less spicy foods and junk foods such as instant noodles.