I want to work on my abs and pecs, as well as the width of my arms, how many I have to do every day

I used to be in your same situation, I was in the third year of junior high school, I started exercising in junior high school, and now my classmates affectionately call me: "fitness coach".

You don't have enough exercise, and I am in the first year of junior high school, and the amount of exercise like you is mainly due to periodic and consistent exercise.

My push-ups are not grouped, and I really can't stick to it at one time, so I note that there is a big difference between losing strength and giving up.

A lot of times you think you're going to be able to hold on, but in reality you still have a lot of room to play.

Like upstairs, it's important to work on arm-width bench press and birding, and if you don't have the right dumbbells (triceps are weaker and it's difficult to do birding) you can replace them with bottled water or fine sand.

Pectoral bench press and push-ups are the key, insist on doing push-ups, the posture should be standard, so that you really can't stick to it, give yourself a goal every day, exercise willpower, and don't give up until you reach it. If you can do at least 100 push-ups in one breath, you can try the butterfly machine.

Both arm width and pectoral muscles require a certain amount of arm strength to support other activities, and it is recommended to start with push-ups and move to dumbbells to build arm strength.

Sit-ups for abdominal muscles also test willpower, or that sentence, you have to stick to it.

Pay attention to the standard posture when exercising, otherwise it is easy to have no effect or even injury.

According to your description, I suggest that you do a rest and a rest (practice every other day), if you want to form a man, or go to the gym quickly, if you are freehanded, then increase the intensity, use 30kg dumbbells, do dumbbell bench press and birds and the like, this is basic,,, in fact, what you said are very simple to get started, I hope you can hold on, and pay attention to rest, practicing every day is a misunderstanding.

If you have time, you can go to the gym to see, you are too thin, you can focus on abdominal muscles, train your back muscles, and train your chest muscles to gain weight.

Home Dumbbell Training Program:

1. Warm-up exercise for about 10 minutes, which can make the body sweat slightly.

Take your pick: jump rope, run, climb stairs, squat and stand up, etc.

2 Power exercises.

On the first day, target muscles: chest, movements: plank dumbbell flying bird 6 sets x8, plank dumbbell bench press 5 sets x8, push-ups: 6 sets x exert all effort.

On the second day, target muscles: back, movements: 7 sets x 8 single-arm dumbbell rows, 5 sets x8 bent dumbbell rows, and straight-leg deadlifts: 6 sets x 8.

On the third day, target muscles: shoulder, movements: 5 sets of dumbbell presses x 8, 5 sets of bent birds x8, single-arm dumbbell front raise: 5 sets x8, upright rowing: 5 sets x8.

On the fourth day, target muscles: humerus 2 humerus 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 8, narrow bench press 3 groups x 8, single arm neck and back arm flexion and extension 3 groups x 8, back arm flexion and extension 2 groups x 8.

On the fifth day, target muscles: legs, movements: scissor squat 3 groups x 8, single leg squat 4 groups x 8 pieces, frog jump 2 groups x 30 pieces, high leg raise 3 groups x 120 pieces, supine hip lift 3 sets x 8 pieces.

On the sixth day, target muscles: back, waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 8, bent dumbbell rows 3 sets x8, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist 2 sets x40 pieces, flank curls 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pieces.

Exercise for 6 days and take one day off.

3. Aerobic exercise, choose the following exercise at will, do enough aerobic exercise for 10 minutes, have that feeling of hard work, and slow down when you can't persevere. The time is in 10-20 minutes.

a. Climb stairs, b. Jog, c. Jump rope, d. Race walking, E. Run in place.

To exercise muscles, you should exercise every day, and you can train your arms, chest muscles, calves, and abdominal muscles for 2 months.

**Yes, you don't have to think about fitness, these can't train muscles!

I'll tell you the bounty points! Click......

If there are 30 in each set, it means that your strength and endurance have reached a certain level, and you can try strength training based on 5, but you say **, then there is only aerobic exercise. The first 10 minutes of aerobic exercise is to consume your protein, and then you start to burn fat, your sweating and water intake should be well grasped by yourself, after all, too much water intake is still harmful to kidney function, you can't understand it if you say too much, or find a gym to play, the entry-level is about 800 years old, and the better one is about 3000, which is not very expensive.

It's impossible to think about getting your shoulders wider. It's nice to practice the lines.

You said that you want to train the strength of your arms, and I have a little experience of this, because I also unconsciously found that my arm strength is much greater! Here's how I do it, my first method is to do push-ups, feet on the stool, do 50, do it with your fists, you can put a little soft under the fist, otherwise the knuckles will be black! Then it's just a matter of doing pull-ups!

Look at the individual, do the limit to go, do really tired in the rest. As for the abdominal muscles, if you have nothing to do in the morning, you can come to twenty or thirty, and if you have time, you can do more, and you don't need to press your feet, it is all based on the strength of your abdominal muscles, which is very effective! I usually talk at five or six o'clock in the afternoon, and I do it when I have time, but now I'm used to it, and it's uncomfortable not to do it!

The amount of exercise I mentioned can be increased or decreased, as long as it suits you! Also, if you have a puller to pull, the strength of your arm increases faster! That's all!

Yes! The lung capacity is running, the chest muscles sit on the abdominal push-ups, you can also practice arm strength at the same time, and the last one is sit-ups! Plan to make your muscles hurt! Running, I like it, and it's okay to run more, but in moderation!

First of all, you have to know that muscle is obtained from fat, so if you want perfect muscle, you must not be without fat, pay attention to nutritional supplements during exercise, you can eat some high-fat food, such as beef, chicken, etc., as well as protein, such as eggs, fish, etc., it is best for you to buy a bottle of protein powder, (not expensive) and then you can start exercising.

Whether it is to train ** muscles, the quantity is not important, and the time is not too demanding, the key lies in the quality and posture, the standard one top ten, no equipment is needed to train the pectoralis major muscle, push-ups are OK, and the following gives you a group of more effective.

The first group, "kneeling push-ups", focuses on exercising the muscles at the bottom of the pectoralis major muscles, and the preparatory posture is as follows: open your hands in parallel, support the ground with all your palms, push your arms straight, and place your right leg on your left calf to overlap, that is, both knees are bottoming out. Bend the elbows to both sides less than 90 ° for one, bend for 1 second to sell the number rate of the car pants straight for 1 second, do 12 in a row, keep the preparatory posture for 30 seconds, repeat the above movements 12 times, then hold the preparatory posture for 30 seconds, repeat the above movements for 12 seconds, and finally hold the preparatory posture for 30 seconds to start the next group.

The second set, "Kneeling Push-ups on the Stool" focuses on exercising the top muscles of the pectoralis major muscles, in a preparatory position: open with both hands parallel to each other, palms on the ground, arms straightened, and the right leg placed on the left calf overlapped, "Attention! (Knees in a chair 30 cm high, i.e. belly dangling).

Bend the elbow to both sides less than 90 ° as one, bend for 1 second and straighten for 1 second, do 12 in a row, hold the preparatory posture for 30 seconds, repeat the above movements 12 times, then maintain the preparatory posture for 30 seconds, repeat the above movements for 12 more, and finally maintain the pre-loss simple posture for 30 seconds to start the next group.

The third group, "Shoulder-width knee-knee push-ups", focuses on exercising the middle pectoralis major muscles, and the preparatory posture is as follows: both hands are fully palmed to the ground equal to the width of the shoulders, the arms are straightened, and the right leg is placed on the left calf to overlap, that is, the knees are bottomed. Bend the elbow to the sole of the foot less than 90 degrees as one, bend for 1 second and push straight for 1 second, do 12 in a row, hold the preparatory position for 30 seconds, repeat the above movements for 12 seconds, then hold the preparatory position for 30 seconds, repeat the above movements for another 12 seconds, and finally hold the preparatory position for 30 seconds.

Well, if in the first few days, the pectoralis major muscle is sore, it is normal, but I hope not to give up, if you have a lot of fat, it may take a little longer, if it is already very strong, it will come out in about a week, I hope my answer will help you. If you don't understand, you can ask me!!

The big arm and the small arm are 90 degrees vertical, how many do you do per Wang Jian day to see your physical fitness, you can group it, a group of fifteen, do five or six groups, the muscles want to have an effect, and you are fat and thin, fat people may be longer, thin people are fast!

Push-ups don't work much! I go to bed every night after selling two hundred traces! Nothing works! It's not bad to practice Laili! In one breath, you can do one hundred and two vertical and ten! Barbell bench press is recommended!

Already in your other question.

If you have fat, mainly exercise aerobic fat loss. You can't build muscle without losing fat. Warm up for 5 minutes, do anaerobic bare hands or equipment for 20-30 minutes, and finally jog or walk briskly for 40 minutes.

Relax when you're done. The equipment can be practiced 3 times a week, and the bare hands can be practiced 5 times a week, and the abdominal muscles can be practiced every day.

Whether it is aerobics or running, it takes more than 40 minutes to effectively lose fat, no more than two hours a day, and less than five days a week.

Running should first use the heel to the ground and then cross to the sole of the foot, so it is not easy to form a muscular leg, and it is necessary to massage and relax after running. Jogging is advisable for running, but if there is some damage to the knee, you can occasionally use a skipping rope instead.

Warm up before doing anything, and relax when you're done. At least five minutes. After training the upper body, train the lower body.

Avoid sweets, high-fat, high-calorie, barbecue, frying, eat fish, eggs, legumes, dairy products, fruits and vegetables, and adequate sleep is also important.

The movements in the following figure are basically 20-30 times and 5-8 sets, with appropriate increases and decreases.

Push-ups and sit-ups, you don't have to say that these two are very easy, you don't necessarily stick to it, a novice 20 group, a total of 3 sets. In the future, you can add movements and times, and if you don't have the equipment, it will take 1 year.

Push-ups, sit-ups, pull-ups, two months, quasi-good.

For a long time, I insisted on different exercises every day, half a year.

One sub-item per day for multiple sets of high frequency.

4th floor is the right solution, don't ask me why, I won't tell you that I'm a coach.

2 head training days.

Seated dumbbells alternate curls.

times) x3 dumbbell hammer curl.

10 times *3 sets.

Externally rotated dumbbell curls.

10 times *3 sets.

3 head training days.

Single-arm dumbbell neck back arm flexion and extension.

times) x3 dumbbells bend over and extend their arms.

10 times *3 sets.

Narrow-grip push-ups.

10 times *3 sets.

Abdominal training day. Sit-up.

30 (times) x3

Supine leg raises. 15 times *3 sets.

From both ends. 15 times *3 sets.

Chest training. Dumbbell chest push.

10 reps x 3 sets.

Dumbbells wide chested. 10 times *3 sets.

Dumbbell birds. 10 times *3 sets. 3 sets of 20 push-ups.

It's actually quite simple, the main thing is that you need to stick to it.

Go to the horizontal bar every day to do pull-ups, if you can, 7 to 8 sets per set, 3-4 sets of two hands from narrow to wide.

Upper arm flexion and extension on parallel bars, 7-8 sets, more than 12 in each group.

There are also sit-ups, 3-4 sets of more than 30 each.

The abdominal muscles can also be practiced by hanging parallel bars on the feet, or by the way, the softness of the waist can be practiced. Warm up before exercise, relax after exercise, pay attention to rest, maintain a happy mood, and eat more high-protein foods, such as milk, eggs, fish, chicken, etc. There is also the lower body that also needs to be practiced such as frog jumping, otherwise the body will be uncoordinated.

Let me briefly introduce you:

1. If you have a training type, you must use barbells and other large-weight equipment, and then use dumbbells to carve after you have a model.

2. About half an hour after training every day, eat 3-5 egg whites.

I can only talk to you about these basics first.

Push-ups, supine two-ups, pull-ups, and four sets of exhaustion can achieve your requirements.