For men, having abdominal and chest muscles can make them look more attractive. However, it is not uncommon for people to have large stomachs due to various reasons. In this era of beauty in thin, and people’s awareness of fitness is getting stronger and stronger, so many people have joined the ranks of fitness. At this time, someone will ask how to train abdominal and chest muscles? Let’s take a look at the following introduction.
How to train abdominal and chest muscles
If you want to train abdominal and chest muscles, you must pay attention to the exercise methods. You can’t exercise blindly, otherwise you can achieve the ineffective exercise purpose. It is suggested that you must do aerobic exercise for about 30 minutes first, and then do a few minutes of targeted muscle or high-intensity anaerobic exercise. According to relevant practice, aerobic exercise can help to consume excess fat in the body, so that the fat layer in the chest and abdomen can be gradually thinned, and the outline of the chest muscle and abdominal machine can be highlighted. Meanwhile, some high-intensity anaerobic exercise can tear the target muscle. After the muscle is torn, it can be regenerated gradually during the repair process, and the muscle volume can be gradually increased.
Effective exercise for abdominal and chest muscles:
1. The arms of the parallel bars are bent and extended. First of all, the elbows should be firmly clamped, the upper body should be slightly inclined forward, the chin should be slightly inward, and the chest should be slightly included. This posture is always kept unchanged. As a warm-up action of the chest, the focus is on the position of the lower chest. When doing this action, the bottom should not be placed too low, otherwise it will cause too much pressure on the shoulders and cause damage to the body.
2. Barbell bench press. According to relevant practice, different grip distances can effectively stimulate different positions of the chest, and the effect of exercise is also somewhat different. Barbell flat bed push can help everyone build the circumference of the whole chest. For those who want to train abdominal and chest muscles, it is suggested that the grip distance should be slightly narrower than the shoulder; Exercise the whole pectoral muscle, and the grip distance is the same as the shoulder width; Exercise the outside of the chest muscles, and the grip distance is slightly wider than the shoulder.
How to train abdominal and chest muscles? The above is a detailed introduction to this problem. It is suggested that we should take a step-by-step approach, and rest for about half an hour after exercise. In terms of diet, we should appropriately supplement enough protein and a reasonable amount of carbohydrate and fat, so as to provide sufficient raw materials and energy for muscle synthesis.
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