How to exercise to refine abdominal muscles and pectoral muscles?

Doing sit-ups and push-ups can work your abs. Doing pull-ups and lifting weights can exercise your pectoral muscles.

Muscle and fat have nothing to do with exercise A certain amount of exercise will burn fat Less fat will consume muscle Like yours weight is super thin Eat more than 3 bowls of rice per meal Have oil and water to eat Like you, I guess I often stay up late and don't eat on time Occasionally eat a meal This must be very thin Your weight is too thin Eat hard Go to the gym You can just practice It is estimated that your current strength will definitely not be able to bear with the equipment Do push-ups and squats first Wait until you eat well and then add weight.

If you want to train your abdominal muscles, there is no doubt that exercise is necessary, but not everyone has 10 fast abdominal muscles, this is not something that can be increased by exercise, this is determined by genetics, some people have 10, some have 8, some have 6, I am 6, in fact, this is nothing. The famous bodybuilder Ronnie Kuhlman 186cm Isn't there only 6-pack abs! As long as most of them are **.

You'd better see how many you have first.

As for exercise, if conditions permit, it is best to participate in the gym, although you can exercise at home, but without the atmosphere and competition of the gym, you will soon have little motivation, but whether at home or in the gym, some exercise partners are the best. In this way, you can lift each other up in the process of exercising, and you will also be very motivated.

The most important thing to exercise is to have a plan and regularity, and you can buy a yoga mat or a curved bed at home, the former is more convenient and does not take up the terrain.

When you get up in the morning, you can warm up and do 100-200 sit-ups, if one group can't do it, you can complete it in groups, and it will take about 5 minutes, and you can basically do it at one time in the later stage. I'm now able to do 400 in a group. When you do it, you must be standard, use the strength of your abdomen to bend your body, drink some milk and eat some eggs after doing it, and complete the repair and growth of muscles.

At noon, you can do a few more sets in an appropriate amount to practice the lower abdomen, which can be done by contracting and retreating under sleep, or riding a bicycle in the air. Each group can be 50 or more. Four sets of conformity. You can also sit on a stool and shrink your legs in your arms, which is also a group of 50.

At night, you can also use the above methods to systematically practice the upper and lower abdomen. To make your abs more even, you can put a pillow that is not high at the waist. Stretch your abdominal muscles sufficiently.

The most important thing is to eat more foods that are high in protein. Try not to eat it if it is high in fat. If you are not satisfied, you can buy protein powder, this muscle-building effect is quite obvious. Try to buy imported ones, don't be greedy for cheap. After all, illness comes from the mouth.

Good luck with your abs soon! ☻

Any idea how I practiced? Find 2 people, fight the landlord, lose push-ups or sit-ups, how many are set by yourself, until you can't do it, fight every day, and you will naturally have. It's much more useful than going to the gym.

Too thin, the basis of muscles is to have meat on the body, eat more first. Insist on doing 28 push-ups a day, and the method goes down; Divide into four groups and do 7 pieces each time, stopping for one minute in between, so that you can see results. The focus is on persistence.

That's what I did. It can be effective in half a year. Hope satisfied.

Stick with it and you'll get what you want.

If you want to train your pectoral muscles, of course, you need to do push-ups, three sets of 30 per day. As for the abs, that's the sit-ups, which are also three sets of fifty each. The fat on the thighs is still good for running, in addition, I recommend that you do barbell squats to exercise the strength of the waist, abdomen and thighs, and there are also three groups of twenty each, it is best to contact between three and six o'clock in the afternoon, do six days and rest for one day, and the effect will be quite obvious after a month.

The abdominal muscles are very good to train, not to mention.

There are 2 types of pectoral muscles.

Eat hormones. 2: Push the barbell, I insist on 3 groups every day, and I don't have a group of 10 Oh Xiao boys who want to practice can come to me.

I'm in the gym right now

You have a car anyway.

Convenient! Remember to give me extra points! ~