Exercise pectoral and abdominal muscles

Have strong pectoral muscles, sexy six-pack abs is the fitness goal of most fitness people, and also put into action, every day to do push-ups or sit-ups to exercise, but may not be very effective, that may not have mastered the correct way to exercise the pectoral muscles and abs. Here's what you need to know.

Bench press

The bench press is the best way to initially exercise the pectoral muscles, you can use the barbell, dumbbells or bench press machine and other fitness equipment to exercise. Take the barbell as an example, the correct method of barbell bench press. Lie flat on top of the chair seat with your feet flat on the ground and hold the barbell in front of your chest (make sure the grip is evenly distributed from left to right). Push the barbell upward until your arms are taut. After a 1-2 second pause, slowly lower the barbell and stop when it touches your chest. Repeat the lift 5-7 times, then rest for 1 minute, then do two more sets.

Weighted push-ups

Usually just a normal push-up exercise may not be able to continue to stimulate the pectoral muscles, it is possible to perform weighted push-ups, that is, to add extra pressure on the muscles. You can tie sandbags to increase the weight of the torso, each exercise to do 3 sets of 15 times each, after doing more than 15 times also easier, you can then add the appropriate weight.

Flying bird

A better way to exercise the pectoral muscles is to fly the bird, you can use the fitness equipment are dumbbells or stretching machine. The correct way to do the dumbbell flying bird exercise is to Lie flat on your back, hold the dumbbells with both hands, straighten your arms upwards and keep your arms slightly bent. Inhale, open both arms and slide smoothly so that the elbows are at the same height as the shoulders, and exhale as you push the dumbbells to the initial position. Do 3 sets of 10 or more per set.

Weighted double bar workout

To do weighted double bar exercise, prepare two weight training benches, place your hands on one bench, cross posture feet on the other bench, thighs and buttocks are in the middle of the two benches, add weights on the legs. Keep your back straight, lower your arms, let your torso and hips come down, bend your elbows to make yourself lower, let your elbows and shoulders be in a plane, pointing straight back. Straighten your arms and lift your body backwards, doing a total of 3 sets of about 10 per set.

Weighted sit-ups

Adding weights to sit-ups can improve your abdominal workout. The correct way is to lie on the floor, knees bent, feet flat on the ground, strapped to a weight on the chest, the weight can make you also do 12-15 sit-ups at a time is appropriate. Use your abdominal muscles to lift and tilt your torso and head forward so that your shoulders are lifted off the floor and your back is not lifted throughout. Do 3 sets of 15 reps each.

Plank support

Lie flat on the ground and straighten your legs. Lift your body with your forearms, keeping your elbows and shoulders in line. Raise your body on your toes, keeping your legs and torso off the ground and keeping your back straight. Tighten your abdominal muscles and hold the pose for as long as possible.

Weighted leg lifts

Tie a sandbag around your ankles, lie flat, put your arms on the sides of your body, straighten your legs, keep your legs together, and keep your back on the ground. Lift the legs and the ground angle of about 90 degrees, keep the legs straight, and then slowly drop the legs to the ground, do 3 groups, 12 times per group, you can also use the fitness ball instead of leg weights, lift the legs with the feet sandwiched between the fitness ball can.

Cycling in the air

Air bicycle is able to exercise the lower abdomen, you can add some difficulty to the basic movements. Lie flat, with your back, knees and feet on the ground. Straighten the left leg and keep the right leg bent, twist the body and bring the left elbow to the right knee. And the right elbow and left knee can also repeat the movement.

Exercise pectoral and abdominal muscles to pay attention to what

1, in the pectoral muscle exercise, pay attention to keep the abdominal tension that tense abdomen, so that you can exercise the pectoral muscles at the same time, so that the abdominal muscles also get exercise. 2, pay attention to increase the weight. After you find yourself able to easily complete a set of exercise, you can consider the appropriate increase in the weight, that can enhance the degree of muscle stimulation. 3, exercise to diversify. Whether it is to exercise the pectoral muscles or exercise the abdominal muscles, exercise do not set in stone, always do push-ups or sit-ups, can do push-ups, sit-ups this week, next week do double bar arm flexion, barbell bench press, flat support, so that a more comprehensive exercise to the pectoral muscles and abdominal muscles. 4, while exercising other parts of the muscle. In the exercise pectoral and abdominal muscles at the same time, but also pay attention to the legs, back, arms and other parts of the muscle groups to exercise, so that the whole body exercise to make the pectoral and abdominal muscles exercise effect better. 5, appropriate with aerobic exercise, 3-5 times a week aerobic exercise, like running, swimming, stair climbing, cycling and other sports, can help burn fat, so as to see the muscle line.