I want to go to the gym to practice my muscles in the summer vacation, mainly chest muscles and abdominal muscles. How much time do I have to practice every day? How to practice? Please give me a systematic plan, thank you. First of all, pectoralis major is one of the larger muscles in the human body, which is relatively easy to practice. Basic action: 1. A supine bird lies flat on its back on a wide stool, holding a dumbbell in each hand, raising both hands, and then slowly spreading to the sides, just like a bird flapping its wings to fly. (Practice six groups, each group 12- 15 times) 2. Lie flat on the wide stool, lift the barbell with both hands, then slowly put it above the nipple, and then push hard. This action requires two people to cooperate and the other person to protect it. (Practice six groups, each group 12- 15 times). 3, push-ups to improve the difficulty, you can raise your feet to a 45-degree angle, put heavy objects on your back or neck for overload training, so that the pectoralis major muscles can be fully stretched. (Practice six groups, each group 12- 15 times)

Then the waist and abdominal muscles are more difficult to practice, because people use abdominal muscles more or less no matter what they do every day, which causes abnormal recovery ability of abdominal muscles, so it is very difficult to practice and needs to work hard. Basic action: 1. Inclined sit-ups. I won't say much about this action. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and then bend your body. 3. From both ends, lie flat on the bench, straighten your upper arms and legs, swing your straight arms, take your hips as the fulcrum, close your upper body and legs at the same time, and touch your raised toes with your hands. 4. Bow the weight behind the neck, put the barbell behind the neck, slowly lean forward, make 90 degrees with the leg, and then use the waist strength to restore the original position. (Practice six groups, each group 12- 15 times)

Then give you a summary of the main points:

14 skills: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mindfulness, peak contraction, constant tension, relaxation between groups, multi-muscle training, eating protein after training, rest for 48 hours, light but not fake.

At the same time, I suggest you do squats, because it can maximize the testosterone score and increase the growth of your whole body muscles.

You said you were embarrassed. I suggest you eat more high-protein food after practice, such as chicken breast and egg white. Never eat more than two in a yellow day. Remember that muscle training is as important as muscle training. Muscle training is just a process of reorganizing muscles. If you don't eat, it is equal to zero.

Such a professional answer must be scored.