How to build abs and pecs

The basics of pec training to get you into the world of pec training quickly. The purpose is to make beginners quickly understand and master the fitness process involved in the basics of pectoral training and systematic framework. After understanding the entire framework, in-depth learning or through their own continuous experience in practice, or into the fitness forum and fitness friends exchange *** with the improvement.

In the process of chest training, the chest is divided into different areas for targeted training, usually divided into the upper chest, the middle, the lower chest, as well as the inner pectoral muscles and the outer pectoral muscles. If today is a chest training day, then you need to choose at least 3-4 parts of the chest and train 4 sets of movements for each part to achieve the best chest training results.

Here are 1-2 of the most commonly used workout of various parts of the fitness action illustrations to home fitness action:

One, the exercise of the upper chest action:

Downward Incline Pushups

Upward Incline Dumbbell Pushups

Second, the exercise of the middle of the chest action:

Mid-Range Pushup

Platen Dumbbell Pushups

Three, exercise lower chest movements:

Downward Incline Dumbbell Bench Press

Four, exercise inner pectoral muscles:

Narrow Pitch Push-ups

Five, exercise outer pectoral muscles:

Dumbbell Flyers

Wide Pitch Push-ups

We're about to do a set of 6-minute abs workout moves, which are mainly to be done fast, and it doesn't require any equipment, so you can do it anytime, anywhere.

Our first move is the reverse curl, which is a good lower abdominal exercise, many people want to get rid of excess fat, show their lower abs, this action is specialized in practicing the lower abdomen, this action we will do 20 times

The second action is the touch foot curl, mainly exercise the upper abdominal muscles, this action we also do 20 times.

The third movement is Plank, according to the standard practice of Plank, hold a fixed position for 30 seconds, mainly exercise the abdominal muscles and quadriceps, this action we insist on 30 seconds.

We'll do four rounds of the whole set, with no pause in between, so we'll finish quickly and without a break, which will quickly trigger a burning sensation in the body. Remember, it doesn't take too long to work out your abs, I've seen a lot of people spend 20 minutes doing all sorts of ab workouts like curls, only to realize that their abs still aren't coming out.

Please remember that in order to show off your abs, you first need to lose the excess fat in your abdomen, and these workout moves are very effective for building abs, however, if you still have a lot of fat in your abdomen, it doesn't matter if you complete 4 rounds a day or 20 rounds a day, even if you make your abdomen very sore, it won't be able to show its shape, because you have to lose that fat first, and my suggestion is that when you guys are doing ab workouts, this is a great set for you to do with other moves, even if you don't have a lot of workout time, or workout progressions, it's a great ab workout program, or you can use this set when you're almost done with the workout, that is, after you're done with the other fat-burning workouts, keeping in mind your main goal - to lose the excess fat.

I usually only use 10 minutes per abs workout, every other day, and frankly, I only do 5 minutes most of the time, and I only do like 3-4 sets at a time.

Wish you success soon, choose the best answer is the best, no points to give an approval to show encouragement. Thanks