How to train abdominal and chest muscles: push-ups and sit-ups are the most effective

Men all want to have tight and perfect muscles, especially abdominal muscles and pectoral muscles, because these two muscles can easily make men look more manly, more sexy, more masculine, and more secure. In fact, some daily exercises can be used to train abdominal muscles and pectoral muscles, but the difficulty lies in persisting in the exercise.

1: Push-ups are basically not limited by space and can be practiced in most places in the room. Push-ups can exercise the chest muscles, lats, triceps, biceps, and abdominal muscles. Doing push-ups in different ways can have the effect of exercising different muscles.

2: Practitioners can practice according to their own conditions. First, use the group practice method, 15-40 in a group, and do 3 to 5 groups. During the practice, slow exercise is relative strength, and fast exercise is absolute strength. The distance between the hands and the chest also affects the muscle training. Friends with good physical conditions can also put their feet on objects, higher than the shoulders, to increase the difficulty of the exercise. In short, push-ups are the best and simplest way to exercise the upper body muscles.

1: It is crucial to arrange a reasonable diet before training muscles. You must have enough protein intake, control fat intake, and eat less greasy food. Eat more vegetables and fruits, and don't eat too much starch, such as rice and potatoes. Eat more white meat and less red meat, such as chicken. After training, you can supplement with some protein powder.

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

1: Before exercising, you must have enough warm-up time, usually 15 minutes to half an hour, so that every part of your body can be fully activated. This is very important.

1: 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.

2: The exercise method is also to practice in groups, 25-40 reps per group, 3 to 5 reps per exercise. It should be noted that you must use your waist to exert force during sit-ups. Try to avoid exerting force on your legs, which will affect the exercise effect.

There are some relevant introductions about the training methods. I believe that after reading the above introduction, you have already mastered the training methods of abdominal muscles and pectoral muscles. Of course, in addition to exercise, you also need to pay attention to the diet method. As long as you add a reasonable diet on the basis of exercise, I believe that it won’t be long before strong abdominal muscles and pectoral muscles will be trained.