First, it is not recommended to practice abdominal muscles every day. Because if you practice your abdominal muscles today, your abdominal muscles won't hurt tomorrow, which means that you didn't practice well today and it's useless at all. If you practice well today, your abdominal muscles will be sore tomorrow, and you can't even practice your abdominal muscles if you want to. Why? Because it hurts.
You practice abdominal muscles to lose weight, to lose the fat on your stomach. This idea is completely wrong. If you want to partial weight loss, you can't exercise unless you have surgery. If you want to lose weight, you must do some aerobic exercise, and then, more importantly, you must control your diet. Never eat supper or junk food.
Second, you said that your lower chest is slower than your upper chest. Well, this situation exists. Most people practice slowly on the upper chest, and a few people practice slowly on the lower chest. Then, in this case, you should give priority to the development of the lower chest, practice the lower chest more and practice the upper chest less. Because a good-looking chest should be a chest that is balanced up and down, and any part is too big. If you lose balance, you will lose beauty.
Third, I think your question is amateur. First of all, I don't think you can ask others to make a scientific fitness plan for you. Because everyone's body is different, no one knows your body better than yourself. You should find a fitness program that suits you. It is totally unacceptable to blindly copy the fitness plan of a bodybuilding superstar, because I have tried, and it is totally unacceptable, because my physical condition is different from his. So I still train in my own way and keep improving.
Secondly, you said that you practiced for a month and the effect was not obvious. This is normal. In the world of bodybuilding, no one can achieve remarkable results in a month's practice, which is impossible. Because for bodybuilding, if you want to succeed, you have to work hard for a long time to get the ideal figure.
When practicing bodybuilding, you must not have vanity. Vanity is the death kiss of bodybuilders. When you pay too much attention to your body, everything seems to be the same and unchanged. At that time, you will be disappointed, and you will get bored or even give up fitness. Yes, you were defeated. Defeated by his own vanity, he is not mature enough. I was almost defeated by my vanity, but I overcame my demons. But it doesn't matter, you have only practiced for a month, and you still have a chance to mature yourself.
Third, you said that you pay more attention to your upper body. Well, since you are still a novice, I won't be very angry. Beginners will think so, but out of responsibility, I tell you that your idea is completely wrong.
The biggest failure of bodybuilders is their developed upper limbs and slender legs, which are as ridiculous as the monsters in Disney cartoons. Objectively speaking, early bodybuilding did not pay much attention to the legs, because the developed upper limbs are the best difference between bodybuilders and other strength athletes such as weightlifting and powerlifting. Bodybuilding cannot be accepted by traditional strength events for a long time, because in the eyes of many weightlifters, bodybuilders give up the most critical leg and devote all their energy to the upper limbs that are not very important to them.
Bodybuilding is not a strength competition, and the leg-centered training ideas of other strength events are not suitable for bodybuilding. But bodybuilders must balance their upper and lower limbs, because legs are the most important part of strength and muscle. People with insufficient leg strength can't be Hercules, and people with underdeveloped leg muscles can't be bodybuilders. Look at Kalman and Carter's legs. That's your goal.
Don't think that you will lose a lot of training efficiency by practicing your upper limbs first and then your legs. Because leg training is the most stimulating to human body, it can promote the growth of upper limbs well. Arnold neglected leg training in his early days. After coming to America, he had to redouble his efforts to make up for it, but his leg was still his biggest weakness.
Almost all famous bodybuilders like squat. Ronnie Coleman, Dorian Yates and Lee Haney all claimed that squat was their favorite sport. Eddie Robinson even said, "If there is only one action to choose from, it should be a squat." The effect of squat on muscle growth and growth hormone secretion is unparalleled. It can almost be said that the volume of muscles is directly proportional to the weight of squats. Look at Ronnie Coleman. Big guys like Lo Ferrigno, Paul Durette and Nasser Sang Beidi are all practicing squats, weighing more than 800 Jin, and Ferrigno's practice weight even exceeds 1000 Jin. Want to be bigger? Increase your squat weight.
Fourth, your hips are very big. Oh, that's great. Congratulations.
Don't think that only men like women's butts, and women also like men's butts, because men like that look sexier.
Look at those action stars, Arnold, Stallone, jean-claude van damme and dwayne douglas johnson. They all have huge sexy hips.
However, it is not enough to have a big hip, so it must be tilted. How can I skip it? Hehe, do squats.