Is there a way to train my abs and pectoral muscles?

Pectoral muscles, buy a push-up equipment, insist on exercises, and do sit-ups for abdominal muscles.

Push-ups, running, fat loss, sit-ups It is recommended that you go to the bodybuilding bar to see if it can be effective in the short term, which is unlikely.

Running is the main focus on fat loss, supplemented by muscle building and shaping, and eating habits are coordinated.

1. The king of fat loss is aerobic exercise. Jogging, brisk walking, swimming, ball games, skipping rope, bicycles, depending on your conditions and preferences. But one thing is to stick to 40-60 minutes at a time, 4-5 times a week.

2. Muscle building relies on anaerobic exercise. push-ups, 12-20 per set, 4-6 sets; Sit-ups, 20-30 sets each, 4-6 sets. Practice every day.

Of course, you may not be able to meet this number requirement initially, so try your best. When it's easy to do, increase the number of sets or weights.

3. Living habits are also crucial. Eat well in the morning and at noon. Eat less for dinner. Don't sit half an hour after eating. Take your time. In particular, don't eat before going to bed.

Or running, sit-ups, push-ups, the road to simplicity, running for 30-40 minutes a day 20 groups of sit-ups and push-ups each do 3-5 sets, you can do staggered, you can also pyramid 10 + 20 + 30 + 20 + 10 practice 3-5 days a week, stick to a period of time.

In fact, the point is to persevere, not to insist, everything is not to talk about The way to exercise your chest muscles and abs without exercise equipment is nothing more than what you said about running, sit-ups and push-ups and how you need to be specific.

If you don't want to exercise, rub your stomach every day before going to bed and waking up.

Eat less and exercise more, and I wish you a perfect and good body.

In the absence of equipment, two methods, sit-ups to train abdominal muscles, push-ups to train pectoral muscles, real and effective, I originally had a flat lower abdomen, a month to train 6-pack abs, pure hand play, forget to adopt.

Exercise your pectoral muscles at home:

If there are parallel bars in the community cultural and sports activity square, then the parallel bars will be supported by the arms early;

If you have a pair of adjustable weight dumbbells, practice dumbbell supine flying birds;

If nothing Zheng Que has, then push-ups.

Takeaway: Take a 48-hour break to practice once, which means practice once every two days or once every three days. Four to six sets of 8 to 10 pieces at a time. If you can do more than 10 per set, add weight.

Parallel bar arm support adds weight and can hang heavy objects on the waist;

Adjustable dumbbells add weight, needless to say;

If push-ups increase the load, there are several ways: push-ups with heavy loads; Incline (head down, feet high), push-ups, and envy; one-arm push-ups; Handstands, push-ups, etc.

Work on abs at home:

sit-ups or weighted sit-ups; scoliosis; Swivel.

If you practice at home, you will have limited conditions. You can try push-ups with your lower pectoral muscles and sit-ups with your abs. Stick to the daily exercise and increase the amount of exercise in stages to ensure that you have the muscles that you are satisfied with. That's how I trained the enviable eight abdominal and talking anterior muscles. Talk about it.

Sit-ups are the best way to do it. Do 200 a day, in groups, 30 in a group.

Every morning after getting up, insist on doing 50 push-ups to exercise your pectoral muscles when the air is clear, and do an appropriate amount of sit-ups before going to bed at night to exercise your abdominal muscles, which is very effective