How to exercise the pectoral muscles and abdominal muscles, how to exercise the abdominal muscles an

I'm a freshman in high school.

I do 30 sit-ups every morning, noon, and evening.

After that, do 20 more push-ups.

Then tiptoe on your feet 50 times (slowly).

After two months, the pectoral muscles are obvious

The abs have gone from zero to 6 and now to 8

The calf muscles are also strong.

Don't think about how hard it is to build muscles.

As long as you have perseverance, you can train any kind of meat.

If you want to train your pectoral muscles, you can do it without any equipment.

came out, I just didn't have the equipment to practice, get to the point:

I've always used push-ups, but these push-ups are the same as regular on the ground.

The upper part is different, that is, the hands and feet are high, and the feet can be placed.

On the edge of the bed, place both hands on top of the chair, remembering between the two hands.

Relax the distance, you just started practicing, and you don't have that much strength.

Large, you can narrow it a little bit, and then do it slowly, each time the body.

When going down, try to put the body to the lowest point, this time the chest.

The muscles are stretched very hard and sore, hold on for a second, and then slowly.

Lift the body and repeat.

Each time you do it according to your personal ability, it is recommended to do a group of 5 at the beginning, and stick to a few groups until you are unable to do it.

If you practice according to my method, you will be able to see the effect in more than a month.

That's great, that's how I got my pectoral muscles, you look.

Believe me, go and practice, I definitely didn't lie to you.

This kind of push-up can be a good stretch of the pectoral muscles and other arms.

Muscular, very good, in addition, you can also train a little abs.

Sit-ups and pull-ups.

Find a coach. will give you a plan to make.

The easiest and most practical way to do this is to do push-ups and sit-ups every day. If possible, you can add weightlifting and running.

It's very simple, push-ups to train your pectoral muscles, and sit-ups to train your abs.

If this process is to be effective, it is estimated that it will take more than 20 days.

Take 30 minutes in the morning and evening, you don't need to be too violent, just stick to it.

Jogging is good, you must persevere, it is better to run down at a constant speed, you are running for almost as long as possible.

Alas. Muscles are easy to train, and it is difficult to improve strength

The easiest: push-ups, sit-ups, doing like crazy, overdoping, a total of a few hundred a day, less than a month!

Let's go swimming in the summer· Swimming not only exercises the chest muscles, abdominal muscles, but also the muscles of the whole body.

It is the most complete exercise to exercise muscles, and push-ups and sit-ups are good choices for single exercises.

Do sit-ups every day. It is better to carry weights. The pectoral muscles can be practiced with push-ups. Weight-bearing is better. Just carry a sinking thing.

Push-ups: Stretch your hands straight and parallel to your shoulders, then position your hands a little wider than your shoulders, and when you climb down, bend your arms at an angle parallel to your shoulders, that is, bend them to both sides, not forward, not backward, so that you can effectively exercise your pectoral muscles.

The method of exercising the abdominal muscles should be changed: lie down, bend the legs, press the feet with others, and the feet should not hook the bed or the like, in short, you can't use force.

Then hold your head in your hands, lift your upper body, don't sit up, keep your legs bent, and then lie down, so that your head and shoulders don't touch the ground.

And then keep lifting it up, so that you can do 12 at a time, and if you don't feel stressed, you can hold heavy objects with both hands.

Another way is to lie down, stretch your feet straight to the sky, can't move, and then raise your hands, lift your upper body, touch your toes, and also can't touch your head and shoulders on the ground, about 12 at a time, if you want to train your muscles bigger, do the last few strokes, that is, when you don't have the strength and your stomach hurts, you can insist on doing a few more strokes, and the last few strokes are the most effective.

During exercise, eat more protein-rich things during the day, such as eggs, milk, and beef.

Otherwise, it's just a normal exercise, and it's hard to get bigger.

Exercise and run every day, push-ups can't be done dead, be flexible, do three sets of thirty each group a day, and sit-ups are the same, skipping rope and swimming.