How to strengthen arm muscles and abdominal muscles

I'll tell you a set of training plans, which are common to our academy:

Monday: Lift dumbbells, which you find strenuous and can lift. Raise your left and right hands until you can't move. Training for 2 hours.

It works better when practiced in the morning and evening.

Tuesday: You can do a handstand, but the time should be gradual and add time. Practice in the evening and train for more than 2 hours.

Wednesday: Do push-ups, until your muscles are sore, until you can't do it, strive to do more than 200 push-ups a day, step by step.

Thursday: Tie heavy objects to your hands (heavy objects should not be too heavy) and punch your left and right hands to make them tired, and strive to make more than 2,000 strokes a day.

Friday: Punch the punch with all your strength, and be sure to hit more than 2,000 times a day.

Saturday and Sunday: You can tie heavy objects to your feet to run, run outdoors, (do not use a treadmill), and run the distance according to the character condition.

The above planned exercises are: 2 ceps, 3 ceps, abs, and navel strength, finger strength, stamina, and explosive power. Foot strength, thigh muscles.

Wake up in the morning and go for a run.

Do more push-ups and push-ups.

Do more on the abdominal step and do it on your back.

The arm muscles are mainly used to exercise the biceps and triceps. The biceps brachii of the arm can be exercised by lifting a bucket. Just add water or other objects to the bucket to increase the weight of the bucket, and then do curls to exercise the biceps of the arm.

Narrow push-ups for triceps are fine.

Exercise method: biceps: dumbbell single-arm curl, curl (6 groups each).

Triceps: 3 to 8 sets of narrow push-ups, each set of about 10 to 15.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can increase the weight of the bucket to a load of 8 to 12 RM, and make about 8 to 12 per set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Pull-ups rely mainly on the strength of the latissimus dorsi. Start with push-ups, then move your arms and practice pull-ups. But it's hard to get a good result in a week. Freezing a foot is not a day's cold.

Your reminder belongs to the slightly fat. Pull-ups rely mainly on explosiveness and endurance. And for this, the best training method is push-ups, 8-15 for a group, 3-5 sets at a time, depending on your physique, try to do it as fast as possible, after a week, to ensure that you can surpass 4 pull-ups!

I'm in fitness, listen to me!

Drink more milk, milk is high in calcium, calcium makes your muscles strong,What gym equipment is useless, mainly practice more, when the muscles are tight. The ability to resist hits,

The arms are divided into upper arms and forearms, and you mainly want to develop that part of the muscle group. Is it just a thickening or a boost in strength, and for what purpose?

All muscle building is nothing more than finding a way to flex and stretch the muscles.

There's too much on the top.

4 only. Isn't it still heavenly?

Hurry up, the horizontal bar in your school is your best workout, go to that two after class, have perseverance.

You say you can only do one.

It's okay, as long as you keep doing it, 4

No problem. Remember! Just stick to it!

A person weighing 75 kg should do more than 20 pull-ups to be considered normal. You're so weak, no matter how good you do, it's useless.

Pull-ups, latissimus dorsi and biceps Let's find a way to practice them yourself. Add 3 in 7 days You can't do it anymore.

You can do push-ups, play badminton, pull-ups, and go to a professional gym.

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets.

5) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x42) Pull-up Wide Grip: 8-12rm (times) x43) Pull-Up Narrow Grip:

8-12rm (times) x44)Push-up curls: 8-12rm (times) x3 sets.

5) Standing dumbbell hammer curl 8-12rm (times) x3 sets.

6) Seated dumbbell alternate curls: 8-12rm (times) x3 sets.

Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets.

2) Dumbbell lunge squat 8-10rm x3 set.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x35)Dumbbell side press 10-12rm (times) x36)Dumbbell front press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [select as satisfied], give a [agree] to express encouragement. Thank you.

In my 10 years of experience, the most obvious and effective way to train your pectoral muscles is the pull-ups on the horizontal bar. Stick to 1 extra one every day.

The most obvious and effective way to train your abs is to do sit-ups. (The kind that doesn't press the foot with anything). Stick to 1 extra one every day.

The arms are bombarded with multiple facets and instruments, so don't let the muscles feel adapted, but come to my space and see the plan I wrote.