2, push the barbell flat, the center of gravity is not in the pectoral muscles, but in the shoulders, back and chest. If it's just a sore arm, the method is wrong. If it is to shape muscles, it is best to have 6- 12 in each group. Do what you can, not the heavier the better, but the average. There are also two arms to hold evenly, cooperate with breathing, exhale when pushing, and inhale when closing, not.
3, trying to shape the perfect figure is an all-round exercise, but it does not mean grinding all over the body in one day. It should be aimed at a certain part. If you are practicing your chest, practice your chest and legs today. Don't practice your legs after chest exercises. Your blood will be unevenly distributed, so the effect will not be very good. Your coach should tell you that the process of exercise is to replenish blood. If protein is added at this time, the effect will come out soon. Simply put, you keep tightening your chest muscles and then relax, and then you will find that your chest is very red, which means that blood is concentrated in your chest at this time. . .
4, abdominal muscles, I am also very scared. After practicing for a long time, I still didn't come out. At that time, when I was in the gym, I did 500 sit-ups every morning, which was a 45-degree squat, and I did 10 group. Besides, I'm still with protein powder, and I haven't come out yet. I go to work now and occasionally get up in the morning to do push-ups. Maybe I'm thin and can see a little shadow.
Finally, I don't approve of not eating after exercise, because as long as bodybuilders know to eat less and eat more, I ate six or seven meals the next day, of course not overeating. I don't blindly recommend things like protein powder. If you want to achieve quick results, I suggest you eat boiled chicken or beef during exercise, which is very tonic, although it tastes terrible. Want to exercise, not blindly exercise, you must have a plan, health is the most important, and nutrition must keep up, especially in summer. I suggest you go swimming often. I think swimming should be the best way to keep fit. I remember reading a report that 20 minutes of underwater exercise is equivalent to land exercise 1 hour. Of course, you should bring delicious food. If you are hungry, don't say that you can swim for two or three hours without eating. What did you say?/Sorry?
In fact, the longer the fitness time, the better. I used to play table tennis with them for four hours a day, more than two hours, table tennis for more than half an hour, and sometimes surfing the Internet for an hour a day. Fitness in summer is very tiring. If you do some boring sports, you will gradually lose interest, so you will fish for two days and dry the net for three days. Good willpower may be ok, but I have poor willpower, so I say so.
It's not a professional fitness, but I have to say, your coach is so rubbish that I despise him if I don't talk about it. As for your first question, it's really hard to say. Let's follow the economy. It's best to lose fat first.