i want a killer routine that will get me abs ad a big chest?

Question

i already have abs, but i dont no how i gotem. i have a 6 pack but i have to bend my back allittle bit so u can see them. i do run alot. 1500m. i also want to know how to put alittle meat on my ribs because if u look at me, im a really skinny guy. im 13 and weigh 83lb. my chest is 25 and a half inches.Thnx:)

Answer 1

Hello, Mike =]



I have a routine that works the abs and the chest. It is called the plank. If you dont have one already, buy an exercise ball. They are big. If you do not have an exercise ball, get on the floor, and get in a pushup position. Then, put your elbows/arms on the floor and hold that position. After about 30 seconds, you will feel your abs and chest working out. This is the postion:



http://exercise.about.com/od/abs/ss/abexercises_10.htm



Then, do the bicycle crunches. This will tach you:



http://exercise.about.com/od/abs/ss/abexercises.htm



For your chest, get dumbells that are not too heavy, but are heavy enough so that you can lift them in front of you with straight arms. Get 2 dumbells, and than hold them in front of you. Hold that position, and move your arms outwards, so they are facing opposite directions. Then move them back in.



Ok, Mike, I hope I helped!

Answer 2

Well, everybody has abs but their covered by a layer fat. Since you like to run and are a skinny guy, you probably have little belly fat which is why your abs are exposed.



If you want to get bigger, I suggest start on a high protein, low fat diet, and eat up to 6 times daily. You can find a more detailed plan at www.bodybuilding.com. Great site.



I would also cool it on the running a little and start incorporating more weight training. For chest, pushups are the greatest chest workout out there. I also enjoy dumbbell flys and standard bench press.



I usually do crunches, side bends (for obliques) or russian twists, and inclined sit ups for abdominal exercises. You want to work all muscle groups though.



Once again, check out that site for more exercise info.



I hope I helped some.

Answer 3

your doin' the ordinary only positive dude... now all you're able to desire to do is get as on the brink of 0 physique fat as you are able to... it relatively is notably much the only thank you to lead them to pop in case you do not have the genes... sorry ;-(... i'm in the comparable ocean , yet my deliver as sailed ... i provide up... lol