Chest exercises:
Push-ups are divided into three groups. The first group is full, the second group is 80%, and the third group is full. Do 50 if you can.
You can do 4 groups if you have physical strength. Do not ask for quick action, do not blindly pursue quantity, and ensure the quality and standard of action.
Abdominal muscle exercise:
Sit-ups take 15 minutes. There are many videos on the Internet. In general, it is to keep the muscles stimulated all the time. Try to stimulate a muscle with as many different movements as possible, and the muscle will rise rapidly and have high activity. Generally, sit-ups can only exercise the upper abdomen of abdominal muscles, and the lower abdomen needs to be exercised by swinging legs or riding a bicycle.
When exercising small muscle groups, pay attention to the time interval between each group should not exceed one minute.
It is suggested to exercise chest muscles on Monday, abdominal muscles on Monday, and running and swimming on Sunday can fully reflect the degree of muscle activity.
If you don't understand, please ask.