How to have the perfect muscles, such as abs and biceps

I also want to know, it feels like the abs are evenly balanced, it's so hard, it's so hard.

Work your biceps: dumbbell arm flexion and extension. 10 pieces per group, 4-5 groups each time. Once every two days.

Abs: Sit-ups. 15 pieces per set, 5 sets at a time. Once every two days.

Also, since you're not very old, you're still in the developmental stage, and you're mainly growing taller, not muscles, so don't be in a hurry.

Also, be careful about your protein intake. For example: eggs, beef, and chicken. Also eat more vegetables, especially celery and leeks that are rich in plant fiber. If possible, 1-2 bottles of milk per day.

I wish you a little muscular man soon.

You can do sit-ups for your abs and push-ups for your biceps.

Dumbbell bench press. a.Focus on the pectoralis major, deltoid and triceps.

b.Starting position: Lie on your back on a flat bench with your feet flat on the floor. Hold the dumbbells with your palms straight up.

c.Action process: make the two straight arms open to both sides, slowly bend the arms, the dumbbell falls vertically, and when it falls to the lowest place, it is pushed up.

Movement, exhale as you push up. Then push up to the open position and repeat.

d.Training points: Don't arch your back and hips or hold your breath, as this can cause your muscles to lose control and be dangerous.

Lying flat dumbbell flying birds.

a.Focus on the pectoralis major and deltoid muscles.

b.Starting position: Lie on your back on a flat bench with dumbbells in each hand facing each palm and push up until your arms are straight and supported above your chest.

c.Movement process: Drop the dumbbells parallel to the sides with both hands, bend the elbows slightly, and drop the dumbbells until you feel the muscles on both sides of the chest are sufficient.

and make the upper arm fall below the shoulder level. When the dumbbells fall, inhale deeply. Hold the bell and lift it back to its original position.

exhale. d.Training points: If the dumbbells fall to the sides and the arms are straightened, it will be difficult for the chest muscles to be stretched and contracted.

Dumbbell press. a.Focus on the parts to be exercised: This movement works the large muscle groups in the upper part of the torso. For example: deltoid, trapezius, upper pectoral muscle,

triceps, and upper back muscles.

b.Start position: Hold the bell in both hands at either side of your head.

c.Movement process: both hands are vertical.

Push the dumbbells up until your arms are straight. Then slowly lower it to the starting position.

d.Training points: Dumbbells have a bigger grip than barbells.

degrees of freedom. Lateral Flat Raise A Focus on the exercise area: the lateral deltoid muscle in the middle bundle.

b Start position: Stand naturally with dumbbells in each hand in front of the pituitary body.

Bend your elbows slightly and your fists forward.

c Movement process: Hold the bell to both sides at the same time until it is raised to the level of the head.

High position. Then, slowly follow the same path back to the original position and repeat.

d Training points: during the lifting and lowering process of holding the bell.

, keeping the elbows and wrists slightly flexed at all times is more effective for deltoid contractions. When the dumbbells are lifted to the sides, make the hand at the same time.

Turn your wrist up to a little higher than your thumb until you lift it up.

Top position. When the dumbbell falls, turn the wrist back again.

Front flat lift "with dumbbells or barbells."

A Focus on the areas to be exercised: upper chest and anterior deltoid muscles.

b Start position, stand naturally, hold the subbell or barbell in each hand.

Hangs down in front of the legs.

c Procedure: Lift the dumbbell or barbell forward and upward (elbow slightly bent) until it is parallel to the eye level.

Then, slowly put down the restore and repeat.

D Training points: If you use dumbbells, hold the bell in front of your body with your fist forward.

Lift. This method is to concentrate on the anterior deltoid muscle tract alone.

I wish you a happy and speedy success, if you still have fitness questions, you can ask or ask this coach to answer.

I feel that it has been helpful to you, and I hope you can choose [satisfactory answer] Thank you for your encouragement and support to our team.

Fitness and muscle gain: 10 pectoral + biceps training movements.

Jog first to warm up and exercise all the muscles of the body, then sit-ups to increase abs and reduce stomach! Push-ups can increase pecs, and pull-ups add biceps! Do it until you get tired!

The gym is your best choice, if you don't like to go, buy a gym equipment to practice at home and eat more protein. It will work very quickly.

Bicycle crunches (rectus abdominis, external oblique abdominis), plank (transverse abdominis), end legs (lower abdomen), seated knee flexion.

Lateral plank lift (external oblique muscles) mountaineering (legs, abdominal muscles) V-shaped crunches (lower abdomen) The traditional sit-ups are OK for the upper abdomen, but it is not very good for the cervical spine.

Pull-ups are a very classic action to exercise the biceps and back muscles, if you want the biceps to work better, you can choose the backhand.