120 push ups and 100 sit ups per day

If you want to get the effect as soon as possible, it is recommended that it is best to do supine sitting with both legs suspended, 100 is estimated that you can't do it, if you can do more than 20 in 1 day, it will definitely be effective in half a month.

Even I am also practicing abdominal muscles, I am a coach who learns to **, I recommend you to try it too, the effect is good! You can search for abs on the **, a lot, find what you like, you are the best ......

For about 1 month, and you have to maintain 100 standard sit-ups every day, and you can't break it, once you don't do it, the abdominal muscles that you have finally trained will also become swimming rings.

If you have a small tummy, it may take longer.

It's not very easy to take a few months and exercise regularly.

Abs: Sit-ups if good speed and quality.

In fact, nothing is so easy to have results. It will take at least 30 days to have an effect.

The effect is not obvious for fat people!

Tell you!。

You can do 200 standard push-ups in 30 minutes! Then you're awesome! than the average person!

Of course it's swimming, I'm just swimming and coming out, I don't believe you try, you have to work hard.

If you're on the thin side, it may not take a month, because thin people have clearer lines.

This must be persistent, it is estimated that it will be available in a few months, and if you are fat (that is, you have a small belly) it is not very obvious, train more!

Some people are doing a fitness program, often there are 100 push-up programs, 200 push-up programs, etc., and some people stick to it all the time. So do 100 push-ups a day work well? In fact, doing 100 push-ups a day is very beneficial, but you must master the method well to get good results.

Generally, there are not many people who can do 100 push-ups in a row, and if they can do it, then one may be that the trainer is strong enough, and the other may be that the push-up movements are not standard. Secondly, if you can do 100 in a row, then the difficulty of push-ups is too small, the strength requirements are not large, and the training effect is not good.

The difficulty of push-ups should be: 6-12 push-ups can be done in a row. If it's not hard enough, you can raise your legs, or do weighted push-ups, one-handed push-ups, etc.

Push-ups are strength training that requires multiple sets and low reps. Therefore, it is best to train push-ups in groups, 3-8 sets a day, and 8-15 for each child. Try to train in as many groups as possible, so that doing 100 push-ups a day can be very effective.

Do 100 push-ups, but also concentrate and train at high density. in order to have a good effect.

If the trainer does 30 in the morning, 30 in the afternoon, and 40 in the evening during the day, then the effect will definitely be poor. Push-ups should be concentrated for a period of time, completed in a period of time, and the rest time between each set of push-up training should be controlled within 1 minute. If the rest between sets is more than one and a half minutes, the effect is greatly reduced.

Push-ups work the chest muscles, which require 72 hours of rest to recover after training. The process of muscle building is that the muscle fibers are broken down by training - replenished nutrition and rest - the muscles are overrecovered and enlarged.

If you exercise every day without rest, the muscle fibers will be broken all the time and will not be restored, but it is easy to make the muscles weak and weak, resulting in atrophy. Therefore, it is best to train push-ups once every three days to give your muscles plenty of rest.

Some people are doing a fitness program, often there are 100 push-up programs, 200 push-up programs, etc., and some people stick to it all the time. So do 100 push-ups a day work well? In fact, it is very beneficial to do 100 push-ups with a single thought, but you must master the method well to get good results.

1.Starting action: face the ground, hands slightly wider than the shoulder, support the body, open your hands at 45 degrees, waist and abdomen, feel the hip muscles are clamped, can not collapse waist can not pout **Keep the beard and limbs straight from the shoulders to the ankles.

Tighten your jaw, neck and spine in a straight line, and don't look straight ahead.

2.Spread your elbows apart at 45 degrees and slowly straighten your arms to prop up your body.

3.Slowly bend your arms and lower your body.

Note: During the whole process, the torso is in a straight line, pausing when propping up to the highest point and descending to the lowest point, and supporting the body with both hands at the lowest point, not lying on the ground.

1. It is a basic training in daily exercise and physical education classes, especially in military physical training;

Push-ups mainly work the muscles of the upper limbs, waist and abdomen, especially the chest muscles. It is a very simple but effective method of strength training. Beginners can do two sets of 15 to 20 push-ups each; Athletes with a certain foundation can do 3 sets of 20 reps each; Advanced people can try 4 sets of 30 to 50 push-ups.

2. Practice sit-ups, and the speed should vary from person to person. You can try to do it 5 times a minute at first, and then slowly increase it until you reach about 50 times;

For women under the age of 30, many of them practice for the purpose of preventing ** diseases, at this time it is best to control the frequency at 60 to 70 per minute, decreasing with age, and it is enough to do 25 in a minute over 50 years old. For those practitioners who have a certain foundation in fitness, it is more likely that they want to achieve the purpose of enhancing abdominal strength through Nianling exercises, so as to ensure that they do about 60 times a minute.

Dude's abs and pectoral muscles are not trained like this. The number of 1000 is for endurance rather than muscle. Adjusting the weight to a set of 8 to 12 exertionaries is the best for muscle gain.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, try to do it as soon as you recover, and the number of each group is appropriate to do tired.

Practice more than four times a week.

First of all, there is a pair of dumbbells with adjustable weights, different weights for different movements, and the number of each set is 8 to 12 exhausted, which is most suitable for beginners to build muscle.

Each group should rest for no more than one minute, and rest for no more than 2 minutes after each movement Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Practice about 2 times a week.

There is no such thing as exercise that can be done in one step. It's all built up slowly. Persistence will have muscles. I wish you a speedy success!

It's definitely good for a strong body.

However, pay attention to the time of exercise, and never do such an intense exercise after eating.

Moreover, we should pay attention to rest, let ourselves have enough sleep, so that we can maintain an optimal exercise state, so as not to cause physical overdraft and lead to damage to health.

Push-up; press-up。Known as push-ups in Chinese mainland, push-ups in Taiwan, and palm-ups in Hong Kong and Macau), common fitness exercises can help increase the effectiveness of pectoralis major exercises.

It is a basic training in daily exercise and physical education classes, especially in military physical training. Push-ups mainly work the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. It is a very simple but effective method of strength training.

Beginners can practice push-ups in two sets of 15 to 20 reps each; Athletes with a certain foundation can do 3 sets of 20 reps each; Advanced people can try 4 sets of 30 to 50 push-ups.

Sit-ups, a way to exercise your body. Lie on your back, put your legs together, raise your hands, use your abdominal muscles to contract, swing your arms forward, quickly become a sitting position, continue to bend your upper body forward, touch the surface of your feet with both hands, and bow your head; Then revert back to a seated position. And so on continuously.

To practice sit-ups, the speed should vary from person to person. You can try to do it 5 times a minute at first, then slowly increase it until you reach about 30 times. Women under the age of 30, many of them are practiced for the purpose of preventing ** disease, at this time the frequency is best controlled at 45 50 per minute, decreasing with age, and 25 in a minute over 50 years old can be done.

For those practitioners who have a certain fitness foundation, they want to achieve the purpose of strengthening their abdomen through exercises, so as to ensure that they do about 60 reps a minute. For a participant who is new to training the abdominal muscles with sit-ups, the number of sit-ups should be no more than 10 repetitions (training your abdominal muscles first), and after each sit-up, stand up or lie down to rest for more than 10 minutes. Under 30 years of age, the best score for sit-ups should be 45 to 60 minutes; At the age of 30, it is best to do 35 to 40 minutes; At the age of 40, it should be about 35 minutes; At the age of 50 you should strive to reach 25-30 minutes.

Exercise is not something that can be seen in a day or two.

Freezing three feet is not a day's cold, so stick to it. Under normal circumstances, the intensity of the exercise should be arranged according to your own tolerance, and if you insist on it for about a month, the abdominal muscles and chest muscles will have a slight effect.

At the same time, the main thing is not to consume too much protein in the diet, and do not eat high-calorie, high-sugar foods. Pay attention to the combination of work and rest, and adjust the work and rest time.

Hello, I am a national first-class fitness trainer. If you want to do more aerobic exercises, it is recommended that you can run every day, climb stairs, and do sit-ups in groups, such as 26 sets of 4 sets, with 15 seconds of rest between each set, so that aerobic practices can be carried out.

So as to achieve the purpose of consuming calories and reducing body weight. It is recommended that you do 50 per group. Move fast.

The fastest speed did 50. Then, rest for 20 seconds and do the second set, also as fast as you can. If you can do 50, you can do it, but you can't do it.

Even if. Stick to it. Wait until you can do 6 to 8 sets a day, and the effect will be obvious.

There are 20 push-ups and sit-ups at the start, don't be too violent, and then add 2-5 a day, and stick to it and it's amazing.

The two things you said don't have much effect. You can insist on long-distance running every day, three kilometers or five kilometers, and then do push-ups and sit-ups after running, the effect will be better, skipping rope is also good, control your diet, eat less greasy food, you can eat more low-fat foods such as beef, eat less and exercise vigorously.

If you can, stick to it for an hour a day, do it non-stop, and if you want to **, you can do it for 45 minutes a day.

Thirty apples in the morning and afternoon, preferably half an hour after breakfast and lunch, and then an hour later.

Stick to 200 sit-ups a day.

Are you going to ** or what? If it's a girl, generally make 30 now, and then add it slowly, otherwise it's easy to have a stomachache.

If you don't practice, you can't live.