Can anyone tell me the way to build your pectoral and abs quickly

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

Push-ups work your pectoral muscles. Sit-ups to train abs, and I'm doing it.

Some! Just fifteen minutes a day! Don't listen to other people's scary chests to practice a lot, too much training for a beginner will only have two consequences:

1.Hurt (not at all!) Because this will only make you unable to train in the future, and your breasts will be smaller) 2.

Consume too much energy, and convert the muscles that were originally trained from myogen protein to amino acids and then to glycogen!

Impossible, you may ask! Bodybuilding champions are all with big weights! The downstairs will laugh at me, too! But remember! They're not like you! They have all been exercising for many years, and increasing the number of weights and large sets is to break through the plateau period, how can you have a plateau when you have just practiced!

To sum up, your requirements are correct and feasible! The two people upstairs may have been working out for years, and their plan is too complicated for a beginner!

My easy-to-save training program that doesn't take up space and can be practiced anytime, anywhere:

1.Find a stool, put your feet on the ground with your hands on the ground, and keep your body in a straight line at an angle of nearly 45 degrees to the ground. Also called downward inclined push-ups. 3 sets of 12 each, if you can't do 12, each group can be exhausted (exercise the upper chest) (spend 3 minutes).

2.Push-up. 3 sets, preferably 12 per set, if you can't do 12, each set can be exhausted (exercise the mid chest and lateral chest) (take 3 minutes).

3.Narrow-distance push-ups. The distance between the hands is thirty-six or seven centimeters. 3 sets, preferably 12 each, if you can't do 12, each set can be exhausted (exercise the medial chest) (take 3 minutes).

4.Find a table, prop your hands on the edge of the table, and make your body in a straight line at an angle of nearly 45 degrees to the ground. Also called an inclined push-up. 3 sets, preferably 12 each, if you can't do 12, each set can be exhausted (exercise the lower chest) (spend 3 minutes).

Abdomen: Last to do! Find a rag and put it on the ground.

Doing two ends (both the lower abdomen and the upper abdomen) is fast, and it also takes into account the external oblique muscles (commonly known as"Dog psoas").The slower speed is also more effective in exercising the rectus abdominis (commonly known as)."Six pieces").Each of the two groups is exhausted, one is fast and one is slow.

There is no break between sets (2 minutes).

Two weeks of practice can make a noticeable difference! But compare yourself to the past! Don't compare yourself to a muscular man. It's called a vertical comparison, and don't do it!

There is no easy way.

The pectoral muscles can do push-ups, do a lot of them, and do them in different ways.

For abs, sit-ups are fine, but I don't feel very good. If you can, do Pilates.

In addition, abdominal muscles can be exercised every day, but chest muscles are best practiced every other day.

Chest: Hands and feet high push-ups. You can change the dynamic support and static support, and the wide support and narrow support can be changed.

Abdomen: Sitting with knees bent and leg raises. Hold your hands on the front or side edge of the chair and keep your knees as close to your chest as possible. It can also be done in a dynamic and static exchange.

There is no easy, except, dreaming.