How can I train my abdominal and chest muscles?

In terms of the effect of exercise, the first thing that comes to mind is the abdominal muscles and pectoral muscles. Therefore, timely exercise in these two aspects helps to shape the body. There are many ways to exercise, and you can perform targeted exercises and use some equipment, such as dumbbells, abdominal muscle pulleys, etc. You can achieve relatively good results. In addition, you should pay attention to diet and health, and eat more foods that help increase muscle growth.

1. Abdominal muscles:

Before going to bed every day, move the quilt aside to leave some space on the bed. Lie flat on your back, hold your ears lightly with your hands, and practice sit-ups. Practice 20 to 40 times on the first day, 10 times in a group. Remember not to practice too much on the first day, otherwise your abdominal muscles will be very sore tomorrow. Continue to practice sit-ups before going to bed the next day, do 10 in a group, practice 2-4 groups, and practice 5 days a week. Do 2 more sets every week, practice for 5 weeks, and see your abdominal muscles~~

2. Biceps:

Also before going to bed, stretch your arms forward with your palms facing up, hold two heavy objects (bricks, water bottles, etc.) and do arm curls, 10 sets per set, and practice 5-6 sets per day. You can take a break if you feel tired during the journey. Practice at least 5 days a week for 5 weeks and show your biceps to the girls~~

3. Pectoralis major,

Triceps: You can also do the same exercise before going to bed, together with the sit-ups in the previous two parts, and cross-bend the arms while holding heavy objects in your hands, because push-ups are more intense. When doing push-ups on the bed, you can either stretch out your fingers or practice with your fists. Clenching your fists is more effective. Do 10 in a group, 4-5 groups a day, and do sit-ups and cross-arm curls. Practice at least 5 days every week. Of course, you don’t have to practice each of these three items for 5 days, but at least do two items every day. Stick to it for 5 weeks, look in the mirror, and admire your pectoralis major~~

4. Diet:

During the practice period, you don’t need to deliberately eat high-protein foods such as beef, milk, etc. If you have it, it’s fine to eat it alone. If not, just eat as you normally would. The editor suggests that you can put a printed "5 weeks left" and "Persevere" on the wall of your bedroom to remind yourself not to forget to exercise. Believe in yourself, the next muscle man will be you.

5. Frog jump:

If you have enough time in the evening, you can practice frog jumps in the corridor or courtyard in front of your house before practicing the first three items. Frog jumps are very beneficial for us men. They can exercise the thigh muscles and buttocks muscles, and make you feel very energetic when walking. Put your hands on your thighs, bend your knees, tilt your head forward, jump forward 1-1.5 meters, squat down when you land, and then jump forward the second, third, and 10 times in a set. Practice 3-5 sets every day in the first week, and 5-6 sets every day from the second to the fifth week. Practice at least 4 days a week, with one day off. Stick to it for 5 weeks and feel the bounce in your legs.