How can I get beautiful pecs and abs?

Chest exercises: do push-ups;

Exercise your abs: Do sit-ups.

These two are enough, don't look at this simple, the important thing is to persevere, only by insisting on doing it will have an effect. Stick to these two simple items, and you will definitely not be simple.

Push-ups and sit-ups are both ......The effect is very good.

dumbbell and barbell presses; horizontal bar pull-ups; Sit-up.

Do more push-ups and sit-ups.

Steadfast perseverance ......And to pay! Dumbbell Flying Birds....Push-up! If you don't understand, ask me!

Do supine exercises, persevere.

Going to the gym to practice works well!

Insist on exercising every day.

If you want to exercise your abs, sit-ups are the most effective and basic method, and you can generally start by doing 200 per day for the first week, divided into ten sets of 20. There are 30 sec between each set.

After getting used to it, if your physical strength is sufficient and nutritious, then you can gradually increase, a group of 30 or 40, if you can stick to it every day, then I can say for sure that after a month, you can see that when the abdominal muscles are relaxed, there are 6 pieces, and if you want to train to 8 pieces, you have to change the method. Because push-ups alone can't achieve the effect of 8 pieces.

If you want to exercise your pectoral muscles, you must slow down and slow down to do push-ups, always keep your muscles in a tense state, otherwise there will be no effect, you still have to do it in groups, ten per group, remember, you have to slow down and keep your muscles tense at all times, and then do 5 sets, and you can increase it according to your physical condition after getting used to it.

Secondly, physical strength is the most important, you just have a body of muscles, and it is useless to run for a while and panting. Running and swimming are the most exercised, which can exercise physical strength and lung capacity, and at the same time can shape a perfect body.

That's my personal advice, because I've been sticking to it since I graduated from junior high school until I graduated from college, and the bounce, arm strength, and abs are perfect, and I hope you can take the above advice. I wish you a healthy body.

It's not as detailed as it says upstairs, but it's my own experience and it's really useful.

First of all, in terms of diet, eat less greasy things. Control your diet, you don't have to eat a lot without a meal. Eight achievements are OK!

Nutrition first. Fitness must be adhered to. Don't fish for three days and dry your nets for two days.

It depends on your physical condition. 20-30 push-ups in the morning. Noon - 50 or so sit-ups.

Let's synthesize it in the evening. And remember to go for a run in the morning. Persist for half a year and the effect will be significant.

A good mood is also important. Hope it helps!

First of all, it is necessary to insist on exercising every day, you are not insisting on everything in vain.

Abdominal muscles should be exercised using horizontal bars, hanging the back leg up and holding the body at 90 degrees, hold for a few seconds.

Pectoral muscles should be exercised in the form of sit-ups.

Preferably in the gym, the results are significant. If you don't have the conditions or time, do push-ups, sit-ups, pull-ups. The important thing is not intensity, but persistence in ......

There is a medicine, I forgot what it is called, after eating it, it burns fat, and the muscle contours are suddenly much more obvious, however, it is easy to burn to death if you eat too much, use it with caution, you ask people who have participated in bodybuilding competitions, they all eat that.

Do push-ups, sit-ups, and buy a grip bar.

Running, push-ups, sit-ups, human body up.

Brother look at the "muscle net", there is everything on it.

Bench press, sit-ups, push-ups.

Flying birds push-ups Sit-ups.

Talk to Arnoswassinger.