How to exercise chest muscles and abdominal muscles?

Daily training time suggestion: If you don't use any hormone precursors (androstenedione, androstenediol, dehydroepiandrosterone), the strength training time should not exceed 1 hour each time. Too long training time will lead to the decrease of androgen secretion, which is not conducive to promoting muscle growth.

Training frequency suggestion: Abdominal muscles can be exercised every day because it has a large proportion of red muscles. But don't exercise your chest muscles every day. Just do it twice a week. Because muscles don't grow in exercise, but in rest. Strength training will destroy muscle fibers, and supplementing protein is used to supplement the damaged muscle fibers. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If we continue to train them before their muscles recover, it will only have the opposite effect.

Suggestions on training movements:

Abdominal muscles: It is recommended to use an 8-minute online video-assisted machine for abdominal muscle exercise. This training course has strong training intensity and comprehensive training parts. There are three difficulties to choose from, LV 1~LV3, which is recommended.

Pectoral muscle: Although there is only one pectoral muscle, it has a large area. Each comprehensive training requires at least 3~4 movements to stimulate the pectoral muscle, respectively stimulating the upper, middle and lower parts of the pectoral muscle and the middle seam of the pectoral muscle. The recommended training actions are: dumbbell flying bird, barbell bench press, barbell upper inclined bench press and barbell narrow bench press. Training action: Do you want me to download the muscle training map/question /587754233.html in the answer to this question? oldq= 1

Training plan: The training plan for abdominal muscles is abdominal muscle training/kloc-0 times a day for 8 minutes. The pectoral muscles are as follows

Training frequency: twice a week, Monday 1 time, Thursday 1 time.

Number of training groups: 4 groups for each movement.

Number of each group: 12 times

Interval between groups: rest between groups 1 min.

Number of each group: 75% of the maximum load you can bear for each exercise 1 time is your training weight, and the requirement is that you feel exhausted after the last exercise.