How can I quickly train my abdominal and chest muscles?

How can I quickly train my abdominal and chest muscles?

Having perfect eight-pack abs is the dream of many men. Nowadays, many women also tend to train their abdominal muscles, and the vest line is a healthy and fashionable beauty that many women pursue. Of course, men with well-developed pectoral muscles can also give people a very strong feeling. However, training these muscles cannot be achieved overnight. It requires continuous effort and practice. Is there any quick way to train abdominal muscles and pectoral muscles?

For us, abdominal muscles are a more intuitive reflection of our physical fitness. Having toned abdominal muscles can also add a lot of points to our appearance. So how do we exercise our abdominal muscles? What are the specific methods? Let's learn about it together.

Supine Bridge

After starting the movement, lie on your back with your legs bent and your feet flat on the ground. Your legs should be slightly away from the ground, appearing to be in a suspended state. After starting the movement, use the strength of your waist and legs to lift the core area of ​​the middle section of your body upwards until your lower back is bent and straightened. At the same time, when your hips are fully straightened, maintain this position for 3 seconds and then slowly return to the starting position. Be careful not to let your hips touch the ground at all times. Do 3 sets in total, 12-15 times each set, and allow 30 seconds of rest between each set.

Trunk twist pose

The target muscle groups are the external obliques, upper abdomen, iliopsoas, and serratus muscles. A weight-bearing machine is also needed. Beginners can place their feet on the ground when turning with weights to reduce the difficulty. After reaching the upper intermediate levels, they can lift their feet off the ground to increase the difficulty. During the rotation, the back should always be kept straight. A total of 3 sets are required, with 12 times in each set.

Cycling

By lying on your back on the ground and simulating the way of pedaling a bicycle to alternately train the abdominal muscles, the bicycle-style abdominal contraction can effectively affect the muscles of the upper abdomen, lower abdomen, side abdomen and lower waist. Two sets are required, 24 times each.

Supine Leg Raise

The supine leg raise works on the lower abdomen and lower back. For beginners or people with weak waist strength, you can bend your legs to perform this movement to reduce the difficulty; it is important to note that the legs should not touch the ground when swinging down. Do 3 sets of 10-12 reps in total, allowing 30 seconds of rest between sets.

In fact, it is not so easy to train beautiful chest muscles and abdominal muscles, but as long as you do it for a long time, there will definitely be good results. In this process, we should also pay attention to the coordination of various aspects of the body. The waist and abdomen also need to be trained and maintained. You can try warming up first, and then strengthen your practice a little bit every day with gradual exercises.

<<:  How to train the latissimus dorsi with dumbbells?

>>:  How can I train my back muscles using dumbbells?

Recommend

Are swimming and fitness balls good for exercise?

Swimming and ball games are very common types of ...

Can exercise improve skin condition?

The quality of your skin actually depends on your...

How to lose weight and grow muscles through exercise

Losing weight is a topic that most people discuss...

How to do pelvic floor muscle contraction exercise?

As we age, our skin will become more and more loo...

What should you pay attention to when running in autumn?

The autumn weather is clear and pleasant. Exercis...

Is skipping rope good for losing weight?

Although everyone is familiar with the method of ...

What are some anaerobic exercises for weight loss?

Exercise is divided into aerobic exercise and ana...

How to solve the problem of belly fat?

Last time a classmate got married, I was invited ...

How to exercise body muscles

Muscle training requires long-term persistence an...

The best time to use hula hoop to lose weight, 99% of people are wrong

Should you hula hoop before or after meals? There...

What sports are suitable for middle-aged and elderly people?

Now more and more people have realized the import...

How to do aerobic exercise weight loss program?

All obese people have deeply realized that losing...

What are some yoga moves to reduce arm size?

Many women have been trying to lose weight throug...

How to use the bodybuilding resistance band

The bodybuilding resistance band is a tool to ass...

How to reduce body fat and increase muscle

For those who want to lose weight, the most effec...