How to work pectoral and abs, how to exercise pectoral and abs?

1. Ways to exercise pectoral muscles:

1. The first choice for exercising pectoral muscles is push-ups. This action is simple and effective, and it can be done at home without any equipment. Both professional and non-professional people can do it. The quantity depends on your ability.

2. Dumbbell bench press has obvious effect on exercising pectoralis major muscle. It is best to buy dumbbells that can be unloaded, so that you can increase the weight of the barbell appropriately for your own ability. But this weight should not be too light, and it should be a little challenging for yourself.

3. Barbell bench press, the action is similar to the dumbbell bench press, but it is more difficult. The hands can be shoulder-width apart or slightly outward and shoulder-width apart.

4. Be sure to warm up before training. In addition to stretching and pressing on various parts of the body, you can use lighter dumbbells or barbells to do two sets of exercises.

2. Quickly exercise the abdominal muscles:

1. Touch the ankles, lie on the floor or on the mat, then lift the legs, bend slightly, lift the upper body, so that the tips of both fingers can touch the ankles, quickly put down the body, get up again and touch the ankles, and repeat the above actions.

2. Pay attention to the arm to be straight, the fingertip to the ankle can be, this action should have a certain speed, the mental silence is generally 1 second to complete an action, the fingertip to the ankle and then restore a movement, 20 seconds, and then rest for 10 seconds.

3. Lie on the floor or cushion with your legs raised, bend slightly, and place your arms on the ground. Then stretch your legs up, drive your body up, let your hips off the ground at an angle of about 30 degrees, lower, repeat.

4. Use the strength of both legs to drive the body uplift, and at the same time the abdomen is pulled and forced, which is very beneficial to the abdominal muscle exercise.

5. Pull left and right sides, lie on the floor or mat, bend your legs, let the soles of your feet be as close to the ground as possible, lift your neck and head slightly, and your eyes can see your thighs, straighten your arms and put them on both sides of your waist, and then pull them sideways with one hand, recover, and change to the other direction.

6. Twist your arms and upper body to the side, so that your right hand can touch your right foot, and then restore it and change it to another direction.

The pectoral muscles are a large muscle group that is relatively easy to achieve, and the abdominal muscles will have to take a little effort, because unless you are very thin, usually there is a lot of abdominal fat, and you can't see it even if you train a little muscle, so let's give you a simple plan:

Pectoral exercises are simple and easy to do with push-ups and parallel bar flexions. Do it in groups, push-ups, wide and narrow distances, 12-15 in each set, 40 seconds rest between sets, 4-6 sets each, arm flexion and extension, 8-12 in each set, 60 seconds rest between sets, 6 sets.

The abdominal muscles are sit-ups, it is recommended to choose two angles of plank and incline, 15-20 per group, 40 seconds of rest between sets, 8 groups each.

In addition, increase protein intake appropriately in the diet, you can eat a few more eggs, pay attention to 2 egg yolks a day, and eat 4-6 egg whites for the rest.

You can exercise your chest one day, exercise your abdomen one day, take one day off every four days, and if you can stick to it, it will usually have results in 8-10 weeks.

Hope it helps.

Bench press and sit-ups, don't just exercise one muscle of the body, the whole body should be balanced so that it can be coordinated.