How to exercise the muscles of the abs, pectoral muscles and arms

Hello landlord; 1. Run at least 5 kilometers in the morning. Variable speed running. Acceleration run.

Practice endurance. Velocity. Explosive.

2. Sit-ups to train abdominal muscles in a group of 60 and do 4 sets. Fist push-ups can practice two heads. Three-headed.

30 pectoral muscles per group. Do 4 sets. 3. Squats, frog jumps, duck steps.

If you can, do a weighted squat. Work on the thigh and calf muscles 4 and press the leg to improve your flexibility.

Depending on your situation:

Pectoral muscle training: push-ups (20 per group, a total of four groups), dumbbell bench press (15 per group, a total of three groups), plank flying birds (10-15 per group, a total of four groups), abdominal muscle training: upper abdominal training (30 per group, a total of three groups), lower abdominal training (30 per group, a total of three groups), you can also perform waist and abdomen, side waist training, there will be no fat on the waist.

The arm is divided into deltoid muscles, biceps, tripleps, and forearms: the methods are different for each part, but you can fully train with a pair of dumbbells.

Fat loss: Aerobic exercises, such as jogging, swimming, and aerobics, need to be done for more than half an hour each time. After aerobic exercise, you can focus on a certain part of the body, and the effect will be better.

A professional trainer who is going to the gym will help you.

Bodybuilding exercises a certain part of the muscle is very subdivided. For example, lying flat, opening and closing dumbbells left and right with both hands, the main exercise is the upper and inner part of the pectoral muscles. The inner side is the "ditch", so that there are lines on both sides of the "ditch".

The effect of sit-ups, getting up completely versus only half or one-third of the workout, is also very different. The brachial muscles have deltoid and biceps, and the methods are different. One ** can't solve all your problems, take a good look at professional bodybuilding magazines and articles, don't read foreign, champion-level, and domestic, let alone a few posts.

I'm just throwing bricks and bricks.

Check it out, maybe it will work for you.

100 push-ups a day came out.

Look at how verbose they are, brother, remember what I said, as long as you find a woman who insists on exercising for 3 hours every night to ensure results after a month, it will be a big success after a year, and the muscles of the whole body can be exercised.

Go to the gym and ask the coach.