How to exercise biceps, pectoral and abs. Should I practice it every day?

I've been practicing for more than two years.

B-head: start quickly and release slowly, do not use the waist swing to borrow force.

Abdominal muscles: need to do it every day, do not need 48 hours, exhaustion, upper and lower abdomen should be exercised The interval should be shortened by 1 minute.

Finally, I would like to give an additional piece of my insight in the past few years: that is, don't get hurt, otherwise you will regret it for the rest of your life. The avoidance measure is to use a medium weight, which can be done 8 times as standard; At the same time, do preparatory activities and remember not to repeat the mistakes of the past.

When I first started exercising. It's an alternate day workout. Chest exercise on the first day.

Take a day off. On the third day, work on the shoulders and heels. Take a day off.

On the fifth day, exercise the two and three heads, as well as sit-ups. Then after two workouts. 12 days later.

It was changed to two days of exercise and one day off. The order has been reversed. The first two days of exercise (shoulders and backs with two and three heads.

Then rest for the day. On the fourth or fifth day, exercise the chest, heels, abdomen and legs. It's only been 24 days now.

But it feels like it works well. I can feel the muscles growing every day. Exercise doesn't have to be practiced every day.

It takes time to recover and grow. I do close to 20 sets of each workout. 4,5 actions.

If you're just exercising these small muscle groups like biceps. It's going to grow very slowly. You want to work your whole body. Especially the thighs. Whether it is to build strength or muscle, there is no shortage of thighs. Otherwise, you won't be able to achieve the effect you want.

It's not just about exercising. There is also eating and resting. Keep up with both.

It is recommended that you check out the forums more often. You'll learn a lot. For example, muscle engineering.

Or you can add me. Communicate with each other.

Hehe, I'm still a newbie.

Pectoral muscles, bench press, with a performance to do 12 each weight standard, once every two days, 6 groups each time, 10 in each group, 1 minute between groups, after three times add 3 kg to each left, and so on. Two heads, (it is best to wear a waist brace) once every two days, fast up and slow down, the standard is the same as the bench press. Abs, sit-ups, 50 in a rush per day.

Abdominal press, standard same as bench press.

Oops, why bother? It's OK to do push-ups yourself at home in batches.

The first batch: the first month get up every morning and do 3 sets of 30 in each group, and in the evening before going to bed, do 5 sets of 30 in each group.

Second batch: No.

2 or 3 months Get up every morning and do 5 sets of 50 pieces each, and do 7 sets of 50 sets before going to bed at night.

Slowly add it yourself, remember that you can't do it, you must not hold it to death, that will only train dead muscles, and there is no explosive power.

Original I hope it will be useful to you!!

Take a look at my blog, which has detailed instructions on how to do it.

Push-ups every day, the effect is the same.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. The training plan I give is: 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

You can use a school bag, bench, bucket instead of dumbbells to exercise the biceps muscles.