What are the chest and abdominal muscle exercises?

Having a charming and perfect body is the dream of many men. Of course, if you want to shape a good body, a good muscle line is essential. Therefore, many office workers want to do certain scientific exercises in the gym to reduce excess fat while strengthening their chest and abdominal muscles, so as to make their upper body shape better. So what are the methods of chest and abdominal muscle training? Let me explain them to you one by one.

First of all, it is crucial to arrange a reasonable diet before muscle training. You must have enough protein intake, control fat intake, and eat less greasy food. Eat more fruits and vegetables, and avoid excessive starch intake. Such as rice and potatoes. Eat more white meat and less red meat, such as chicken. After exercise, you can supplement with some protein powder.

Be sure to have enough warm-up time before exercising, usually 15 minutes to half an hour, so that every part of your body can be fully activated. This is very important. Here we mainly talk about exercising the upper body muscles. Friends who have the conditions can go to the gym to exercise with the help of various fitness equipment, and receive tailored guidance from professionals. Therefore, here we mainly introduce the DIY fitness methods at home.

First, push-ups. Push-ups are basically not restricted by space and can be practiced in most places in the room. Push-ups can exercise the pectoral muscles, latissimus dorsi, triceps, biceps, and abdominal muscles. Doing push-ups in different ways can help work different muscles. Practitioners can practice according to their own situation. First, they can adopt the group practice method, with 15-40 reps in one group, and do 3 to 5 groups. During the practice, doing exercises slowly is relative strength, while doing exercises quickly is absolute strength. The distance between the hands and the chest also affects the muscle training. Friends who are in good physical condition can also place their feet on objects higher than their shoulders to increase the difficulty of the exercise. In short, push-ups are the best and easiest way to exercise your upper body muscles.

The second is sit-ups. Sit-ups mainly exercise the abdominal muscles, but it is not recommended to do them every day. Three to four times a week is more appropriate. Sit-ups are very effective for exercising the abdominal muscles. The editor himself has developed six obvious abdominal muscles through two months of sit-ups. The exercise method is also to practice in groups, with 25-40 reps per group and 3 to 5 sets each time. It should be noted that you must use your waist to exert force when doing sit-ups. Try to avoid exerting force on your legs, which will affect the effect of your exercise.

Friends who have the conditions can also use the horizontal bar to practice pull-ups. Pull-ups have a good exercise effect on the latissimus dorsi, pectoral muscles, arms and muscles throughout the body, but the exercise is more difficult.

The above is an introduction to some exercise methods and dietary conditioning methods that you need to pay close attention to in terms of chest and abdominal muscle training. I hope that you can repeatedly ponder and understand them, so as to grasp the essence. Of course, I also want to remind everyone that exercising the chest and abdominal muscles is a long-term process, so if you encounter any difficulties during exercise, don’t be discouraged. Only by adhering to scientific exercise methods can you eventually get a good figure.