How to train abs and pectoral muscles quickly and effectively It s not the devil s type, I m still i

Abdominal muscles are the most difficult to exercise, and three methods are introduced for your reference: 1. Hanging knees and bending the abdomen, 2. Supine leg presses. Number of groups three. Number of fifteen.

Twice a day. Thirty seconds of rest between sets. 3 You can do sit-ups twice a day, you can do three sets at a time, do 30 to 50 in a group, and rest for one minute between sets.

To exercise the pectoral muscles and upper limb muscles, you can do push-ups twice a day, you can do three sets at a time, one group does fifteen to twenty, and you can rest for one minute between sets. If you have dumbbells, you can do dumbbell chest expansion and dumbbell flying birds can be done twice a day, you can do three sets at a time, one group can do fifteen to twenty, and take a minute break between sets. You can also do wide push-ups, and the main method of wide-distance push-ups is the same as above, which can exercise the pectoral muscles and upper limb muscle groups; If you exercise according to this intensity and amount of exercise, you can achieve initial results in half a month.

Abdominal muscles: sit-ups, crunches, two-end cocks, pectoral muscles I don't know.

In fact, this bright belt is a problem that is relatively unbuttoned and shouting, and there is no absolute. It is often said that abdominal muscles are difficult to build because the muscles in the abdomen do not need to be large, but to be shaped, the subcutaneous fat must be lost to appear in the line. The pectoral muscles are more noticeable if they are thickened.

Therefore, fat people generally think that the withered chest is better than the abdomen. For other people who are already thinner, they have little belly fat and it is easier to show off their abdominal muscles, while it is more difficult for their chest muscles to thicken, so they find it more difficult to have a chest than an abdomen.

Therefore, the method and intensity of exercise still need to be determined according to the specific situation of different people, and cannot be generalized.

It is difficult and requires long-term persistence, if you want to practice these two places, you need professional coach guidance, otherwise it is easy to get injured, anaerobic and aerobic training

Pectoral muscles are more difficult to train, so you need to do more strength training and usually supplement more high-quality protein.

To tell the truth, your age and physical condition are not suitable for such early contact with fitness, for two reasons, one is that you are developing and it is the time to grow your body, and it is not appropriate to exercise too much, and the other is that your physical condition is not too good, and your physical fitness basically cannot keep up with the training needs. According to what you said, you obviously belong to the situation of insufficient lung capacity and poor physical fitness, which is the case during the development period, it should be a problem with digestion and absorption, if you have any doubts, you can check it. In this case, you should focus on strengthening your physical fitness, improving your lung capacity, enhancing your physical fitness, and preparing you for better success in the fitness you love in the future.

If you can listen to it, take a break from muscle training and jog to improve your physique, it is estimated that it will take you one to three years to have a body that is enough to challenge the body.

You can put your feet on a high place: it's a little faster.

Gives you 3 easy ways to do push-ups.

1.Do it flat on the ground, put your hands shoulder-width apart, keep your feet together, raise your chest and hips, and push up when your chest is about to touch the ground, which is equivalent to a push down in the gym.

2.Put your feet on the window edge and do the rest of the same thing, which is equivalent to pushing a barbell flat in the gym3Handstand push-ups, it's best to do them against the wall, and you have to do this after you have a certain strength base to avoid injury, which is quite the same as pushing down.

In addition, you can't just train your chest, you have to practice it in a coordinated way

Abdominal sit-ups (suitable for muscle gain) There is also skipping rope (highly recommended) because almost everyone has certain abdominal muscles, but too much abdominal sebum can not be shown, and so on to lose excess sebum, and then with sit-ups to gain muscles, it will naturally show abdominal muscles.

Abs: Sit-ups, how to do it works: Hold your feet in place and keep your legs straight. It is best to hang your upper body in the air and not lie on the ground, so that you can strengthen your muscles to the maximum.

Pectoral muscles: push-ups, how to practice effectively: put your legs on the steps, don't ask for much at first, ask for standards.

Muscle plasticity: less weight and more times, sit-ups in a group of 20, do 4-5 sets in a row, and rest for about 30s between groups; Muscle enlargement should be done in smaller increments and with more weight.

Abdominal muscles are generally done sit-ups, at the beginning of 20 30 a day, a week after more than 50 a day, stick to a month to achieve results. Exercising the chest muscles and doing push-ups is the most effective, and the most important thing is persistence.

Do it every day, sit-ups (100), skipping rope (100), abdominal push-ups (

The closer the arms, the better) (100), jogging (1000 meters).

Eating more vegetables can make blood circulation more active, send fresh nutrients and oxygen to the legs, and restore the vitality of the legs. If you are afraid of dry skin on your legs and early appearance, please learn from Popeye to eat more spinach!