How should fat people lose weight and build muscle?

Many people want to have very developed pectoral muscles before training in the gym, which makes many male friends envious. In fact, we don’t have to go to the gym to exercise. We can also train pectoral muscles at home, and we don’t need any special equipment. Just follow the editor’s footsteps and choose some simple and effective methods. You can quickly have two relatively developed pectoral muscles. Let’s do it with us!

1. Kneeling push-ups. First, let’s talk about the preparatory movements. Support your body with your hands, kneel on the ground, and cross your legs naturally. The distance between your hands should be wider than shoulder width, and you should be ready to move.

2. The formal action of kneeling push-up. Press your body down as much as possible, with your chest close to the ground. When you reach the lowest point, push your body up. Be careful not to go too fast. Basically, you can complete one beat in 2-3 seconds. One beat means pressing your body down and pushing it up once.

3. Do 20 push-ups in a set. After completing a set, recover for 30 seconds. When recovering, maintain the ready posture, which is the posture in step one, but don't press down. Do the second set after 30 seconds, following the same steps as the first set. After completing both sets, stand up and recover for 30 seconds, then prepare for the next exercise after 30 seconds.

4. Elevated push-ups. Preparation: Put your legs up high, about 30-50 cm in height, with your knees on the ground and your hands on the ground. The specific instructions are similar to step one.

5. Standard movements for elevated push-ups. This movement is similar to step 2. Press down and push up, and repeat. Do 20 in a group. After completing one group, rest for 30 seconds before doing the second group.

6. Recover for 30 seconds between each set and do 2 sets of each movement. After completing 2 sets, stand up and recover for 30 seconds before moving on to the next exercise.

7. Shoulder-width push-ups. The method of this movement is the same as the kneeling distance type, except that the distance between the two hands is the same as the shoulder width. Also do 20 in a set, and recover for 30 seconds after completing a set.

Friendly reminder

The above 3 actions are divided into 6 groups. You may not be able to do so much in the beginning, maybe you can only do 1 or 2 movements. It doesn't matter, you will get better as long as you persist for a long time. When you can do 6 sets of 3 movements in a standard way, you will also find that your chest muscles are bigger than before.

Just remember the movements I taught you above. It is better to do less than one set and make sure to practice each movement very standardly. Believe that it is better to have less than too much. As long as you keep using this method, there will definitely be results, and they will be very obvious.