I created the two attached preflop hand matrixes to help answer your first question (preflop). This is equity only. All starting hand charts consider playability and will include suited connectors for instance. These hands do not necessarily have any equity unless they hit something. Charts like this only help from a visual perspective, as sometimes a visual is easier to recall than a bunch of numbers. I hope it helps.
The second question (postflop) just takes practice. Equilab (free from PokerStrategy.com) has an equity trainer included in it and I have found it very helpful to exercise your equity skills.