How to train abdominal muscles and pectoral muscles, how to train abdominal muscles and pectoral mus

Pectoral muscles: (1) Do push-ups, when the body descends to the point where it is about to touch the ground, tighten the pectoral muscles, stand still for 8 10 seconds or a little longer, and then relax. (2) Stand facing the wall with your arms raised in front of you, so that your fingertips touch the wall without touching the wall.

Keep your whole body straight, lean forward with your palms against the wall, and your fingertips pointing upwards. Bend your elbows, your upper arms at a 90-degree angle to your forearms, keep your upper body close to the wall, bend your elbows with your arms bent to support your upper body, don't let your body against the wall, tighten your pectoral muscles, rest for 8 10 seconds or a little longer, and then relax. Exercise each of the above movements 3 to 4 times a week in groups of 10 to 15 for 5 to 6 sets, with 2-minute breaks in between.

Abs are recommended for you to do: 1. Sit-ups: Put your hands under your head, lie on your back, lift your upper body, or supine and raise your legs to your chest.

It is required to do it 30-50 times in a row without stopping. 2. Sit-ups: the first step:

Stand upright and experience the sensation of a forward pelvic tilt; Step 2: Lie on your back, cross your hands over your chest, retract your feet, bend your waist to 90 degrees, and lean forward your pelvis so that the bottom of your waist is flat on the ground, if your hands are still completely level with the ground from your waist. Step 3:

Sit-ups. Hold the pelvic forward position, and after 5 seconds, slowly turn up until the shoulder blades are off the floor, and then raise them slightly, exhaling without sitting up completely. Hold this position for 10 seconds.

Then lie down slowly over 5 seconds and return to your prepared position while inhaling. Be careful to exhale as you lift your body (when your abs contract hard) and inhale when you relax your abs. Do this 5 times a day, three times a day.

3. Sit-ups: first.

The first and second steps are sit-ups in the same group, and the third step is to strengthen the strength of the oblique abdominalis muscles, and the method of sit-up can be slightly changed when lifting the body, that is, the shoulders are not off the ground at the same time, but the left and right shoulders are lifted in turn, and the left elbow is close to the right knee or the right elbow is close to the left knee. Shoulder lift time and rhythm are the same as sit-ups.

This is not something that can be practiced all at once, depending on how much meat you have, if you have more, it will take longer, and you have the perseverance to persevere, if you are in the gym, you can train your chest a lot of bench presses, birds, dumbbells, and abdominal muscles can run, sit-ups, two-ups, etc. Link to original article.

Do push-ups, sit-ups, the important thing is to stick to it, you can start with a few and then gradually increase.

Abs sit-ups 20-30x4 set.

Supine leg press 20-30x4 set.

Twist body sit-ups 20-30x4 set.

20-30x4 groups from both ends.

Pectoral Dumbbell Chest Push 8-12RM (times) x3 sets Dumbbell Flying Bird 8-12RM (times) x3 sets.

Bench press 8-12RM (times) x 3 sets.

Cross Chest Clamp 8-12RM (times) x3 sets.

Go to the gym and at home you can work on your abs with sit-ups, push-ups or handstands to train your pecs.

To train your abs, you can do sit-ups.

The pectoral muscles can do push-ups.

Beginner Ab Training Program, Collection Learning!

To put it simply, simple exercises: train your pectoral muscles--- do push-ups, train your abdominal muscles--- do sit-ups.

Pectoral lie dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Abs sit-ups 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Sit-up sit-ups 4 sets x 15-20 reps (practicing oblique abdominis movements).

The most effective way to practice pectoral muscles are push-ups, parallel bar bending arm extension, horizontal bar pull-ups, supine handheld barbell weight-bearing bench press, etc., you can use different ways and methods to practice these muscles, you can eat more protein-containing food, as well as eat more beef, etc., easy to grow meat. Abs can be used with sit-ups, frog jumps, pull-ups. You can do cross-exercises, practice this today, practice this tomorrow.