How to turn fat into muscle

What we call fat in our daily life is the subcutaneous fat in our body. If we have overnutrition and lack exercise for a long time, we will slowly form a lot of fat. Now people have deeply realized the adverse effects of obesity on us. How can we turn fat into muscle? Then we need to exercise scientifically and rationally to lose excess fat from the body. After the excess fat is lost, the muscles will become more obvious.

Chest training

Lying Press

Starting position: Lie on a bench with a barbell placed just above your nipples.

Action process: Lift the barbell vertically until both arms are fully extended, the chest muscles are completely contracted, stay still for one second, and then slowly fall down.

Breathing method: Exhale when lifting up and inhale when lowering.

Key points: Be careful not to use too much resistance. Use less force in the first few times and then gradually increase the force to avoid spraining the neck. Do not allow any rotation of the neck.

Incline Press

Starting position: Lie on an incline bench with your head up at 30-45 degrees, holding a barbell with both hands above your chest.

Breathing method: Exhale when lifting up, and inhale when slowly falling down.

Decline Press

Starting position: Lie on an incline bench with your head down, holding a barbell under your chest with both hands.

Breathing method: Exhale when lifting up, and inhale when slowly falling down.

Supine Fly

This exercise directly exercises the chest muscles and can be performed in the supine, upper incline, or lower incline positions.

Starting position: Lie on your back on a bench, with your fists facing each other, holding dumbbells; stretch your arms straight up perpendicular to the ground, and keep your feet flat on the ground.

Action process: Spread your hands apart and let them fall to the sides, with your elbows slightly bent, until you can't go any lower. Hold still for one second to allow your pectoralis major to fully stretch, then raise your arms out to your sides and return to the starting position.

Breathing method: Inhale when you stretch your arms apart, and exhale when you return them.

Important points: Do not clench your hands. When you spread your arms, tighten your back muscles. Focus your mind on the contraction and extension of the pectoralis major muscles.

Horizontal straight arm pull-up

Starting position: Lie on a bench, hold dumbbells or barbells in both hands, and stretch your arms straight, parallel to the ground. Place your feet flat on the ground or a bench.

Action process: Keep your arms stretched out, pull the dumbbells or barbell upward and backward, and drop to the lowest possible point. Hold still for one second and stretch your pectoralis major as far as possible. Then, contract your pectoralis major muscles and pull your arms up and forward until they fall to the starting position at the sides of your legs.

Breathing method: Inhale when pulling upward and backward, and exhale when returning upward and forward.

Key points to note: When pulling backward, let both arms fully stretch straight backward; when pulling forward, let both arms fully stretch straight forward. This movement can also be done with both hands holding a heavier dumbbell. Because the grip of the two hands is narrower and the weight is concentrated in the center of the bar, it has a greater effect on developing the pectoralis major muscle near the midline of the human body.

Abdominal training

The abdomen is located in the center of the body and is a particularly eye-catching part. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and clearly defined abdominal muscles. Therefore, please do not neglect abdominal bodybuilding exercises.

1. Sideways bending exercise

upright. Spread your legs, raise your arms horizontally to the left and right, bend your upper body forward, reach your right foot with your left hand, raise your right arm naturally, do not bend your legs and arms, inhale, then return to the original position, and exhale. Change direction and repeat once, and do it 8 times in a row.

2. Leg curling exercise

Supine position. Place your arms flat on the ground, straighten your legs, bend your knees and lift them up. Inhale, bring your thighs close to your abdomen, then exhale and slowly return to the original position. Repeat 8 times.

3. Leg lift and abdominal contraction

Mainly exercises the lower abdominal muscles. Lie flat on your back, stretch your legs and lift them as high as possible, then slowly lower them. After completing this exercise, continue with the same movement with your knees bent. Repeat 8 times.

4. Seated flexion

The supine position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean your upper body back to keep your body balanced, then bend your knees and tighten your abdomen, flexing your abdominal muscles to the extreme. During the exercise, your feet should never touch the ground or the bed.

5. “Bicycle riding” exercise in supine position.

Flex and extend your legs alternately, imitating the motion of riding a bicycle. Your movements should be fast and flexible, and the range of flexion and extension should be as large as possible. It takes 20 to 30 seconds.

6. Waist twisting exercise

Hold the handle with one hand or pull a certain weight, and do twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

Everyone can choose the above exercises according to their own situation, and increase the amount of exercise from a small amount to a large amount gradually according to their physical condition, and do it twice a day.

The methods introduced above are mainly training methods for the chest and abdomen. As long as you can follow the movements and persist in training, you can develop a more perfect body shape. If you want to get rid of excess fat on your body, you must make a scientific fitness plan for yourself and stick to it. This will not only help you lose muscle, but also make our bodies healthier.