How best to distribute sit ups and push ups for a week

If you want to see the effect of continuous exercise, at least three times a week, in addition to many simple gymnastics can do local exercises, such as the inner and outer thighs, the inner and outer sides of the upper arms, the waist side, abdominal muscles, etc., do you have digital TV, there is a station to forget whether it is a global travel or a golden channel, every day at about one o'clock at noon and around eight o'clock in the evening there are American aerobics, although it is an English explanation but can imitate the action to do a good job, or comprehensive fitness is better, I wish you success!

It is best to do both exercises every day, if you can do 6 sets of push-ups and 6 sets of sit-ups, of course it is the best, you can get up every morning and do 3 groups, if you can't do it, it is recommended to get up in the morning for a short run, and you can also do 3 sets an hour before going to bed at night, and then take a bath and sleep. This not only exercises the body, but also has the effect of improving sleep.

A healthy body is not something that can be cultivated overnight, I hope you can stick to it.

I do it every day, 3 times a day, 3 sets at a time, a set of 20, with dumbbells and a chest expander, and it hurts a lot at the end of each time, but the muscles grow fast, and if you want to grow muscle quickly, you have to stick to it.

Start with three groups of twelve, and add one to each group each time. According to your own situation, generally 50-80 push-ups per group, 30-50 sit-ups per group, and the time interval should not be too long, 10 to 15 minutes, you can do it. For beginners, you can start with three groups of twelve, and each group can be increased by one at a time.

Push-ups are a common fitness exercise that mainly exercises the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. Push-ups mainly work the pectoralis major and triceps, but also the deltoid anterior, serratus anterior and coracobrachialis muscles, and other parts of the body. Push-ups are an essential part of daily exercise and physical education classes, especially in military physical training.

Sit-ups are a common fitness exercise that mainly exercises the muscles of the waist and abdomen. The preparatory action is to lie on the floor, bend the knees to relax the back muscles and spine, put the legs together and straighten, and then lift the body, but the hips cannot be off the ground, and the feet cannot be moved or lifted until the body is at 90° to the underside, and then repeat. Today's sit-ups usually involve holding your head in your hands, with your forehead touching your knees after getting up.

There are also arms stretched out and swinging to get up.

For your size, five groups of twelve or three groups of twenty are unbearable or unfinishable. Start with three groups of twelve, and add one to each group each time. You said that you can't eat fat, I advise you to set the alarm clock to half past five, go out for a jog of 100 meters, push-ups, sit-ups, and wait until you can continue to run a thousand kilometers before doing it.

It's about persistence.

First of all, you need to eat more protein.

Low-fat foods.

Increase the fat content as much as possible, which will help you build better muscle in later workouts. Generally, the morning and evening are the best for exercising, so don't rush it for the first time.

Three sets in the morning and three in the evening.

Twenty in each group.

You can rest for 20 seconds between groups.

And so get used to gradually increase the intensity!

Do up to 4 sets a day.

The number of each set starts with 60% of the maximum number of times you can complete the action at one time. For example, if you can do 50 push-ups at once, then you can set the number of push-ups in each set at 30.

If you want to take a group interval, we recommend that you take 2 minutes.

Note: Except for the abdominal muscles, the interval between muscle exercises should be greater than 48 hours. Abs can be trained after 24 hours apart. Failure to do so will be detrimental to muscle growth.

2-3 sets of 20-40 per dayAccording to the physical adjustment of the diameter, you can choose a high-intensity one if you are in good health.

At least 6 sets, 1 minute apart between each set, preferably the first group, 1, and then try your best.

The next fitness trainer on the phone is done.

Doing push-ups is mainly to exercise the pectoral muscles and back muscles, and doing sit-ups is mainly to exercise the abdominal muscles.

Push-up workout] method:

Number of push-up exercises: Do 10 to 15 in each set, do 3 to 8 sets, and rest for about 1 minute between sets.

Five push-ups with different levels of difficulty: incline push-ups, standard push-ups, focused push-ups, lever push-ups, one-handed push-ups (in increasing intensity).

Easier than standard push-ups is the incline push-up. You can do it by putting your hand on the wall, the edge of the bed, etc., which is easier than the horizontal level. If you can do about 15 inclined push-ups, do standard push-ups, other types of push-ups, and so on.

Harder push-ups: Heavy-duty push-ups, lever push-ups, etc. Focused push-ups are when one hand rests on a high object such as a basketball and the other hand does push-ups normally.

Lever push-ups are done with one hand on the side and the other hand is done normally. The final form is a one-handed push-up.

Sit-up Exercise] Method:

The key to building your abs is the intensity of your movements, not the number of times you can. You can do 200 sit-ups at a time, and it's not as good as if you can only do 10 when you get up from both ends. Because being able to do more than 200 is to train endurance, it is not obvious to the thickening of muscle fibers.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do 10 to 20 sit-ups, then do a leg press; If you can do 10 to 20 supine leg presses, just do two ups.

And so on. Practice three times a week, practice about 3 5 groups of one movement each time, and rest for 1 3 minutes in each group according to the intensity of the exercise.

Note: The above methods can be suitable for exercise according to your own needs and intensity, step by step.

1. There is no need to do it separately, because the muscle groups exercised by these two sports are in different positions2. It mainly depends on personal physical strength, don't let the muscles cool down, it's OK 3, I am a student, and I also do sports at night. (However, experts recommend that three or five o'clock in the afternoon is the best, and it can also make people feel cheerful).

4. It should be noted that: in addition to the abdominal muscles, it is best to rest for a day and then train that part after the other muscles are very tired.

5. If you want to train your muscles to be bigger, the protein in your body must keep up. If you eat a diet, you can eat beans and beef、、、

Push-ups are best not to be done together with sit-ups, so that the muscles are too tired and out of shape, so it is best to do them separately, according to your physical fitness, a group of 12 push-ups, four sets are enough, an interval of one and a half minutes, at least 20 sit-ups at a time, otherwise it is useless.

100 sit-ups per day, divided into five sessions.

No more than a minute, do 4 6 sets better, and then slowly increase the amount later.

You don't have to do it separately, you can do it together.