How to train the abs and pectoral muscles fastest How to exercise the abs fastest way

Having strong pecs and abs is the key to making your whole body look strong, so how quickly do you need to train your pecs and abs?

Exercise your pectoral and abdominal muscles twice a week

Don't work out the same muscle group more than twice a week. Your muscles need time to rest and recover between workouts - that's when they grow and get stronger. You can work your pecs and abs on the same day, or you can work them separately. Either method is effective. 1. Make a workout plan so you don't miss a workout. Then write down the training method, which will increase the chances of success.

Keep your abs tense while working your pecs

This is also called tensing your abdominals. When you lift heavy objects, you should always tense your abdominals to prevent back injuries. This has two additional benefits to your workout. First, while you are working your pectoral muscles, you are also working your abdominal muscles at the same time. Second, tensing your abdominals will make you more powerful during your pectoral exercises. In this way, you will find that the workout will be much faster than when you do not pay attention to the abdominal.

Bench Press

This is the best way to start your pectoral muscles. First, you will need a weight training chair and a barbell or a couple of dumbbells. Choose a weight that you can lift that you can work your muscles with, and that number will be different for different people. As you get stronger, the number of weights will increase as well. 1. Lie flat on the chair seat with your feet on the ground. 2, hold the barbell in front of your chest, to ensure that the grip is evenly distributed from side to side. 3、Push the barbell to the ceiling until the arms are taut. 4、Lower the barbell and stop when it touches your chest. 5、Repeat the lift 5-7 times. 6, rest a minute, and then do two sets.

Supine flybys

Another very good exercise for the pectoral muscles is the flying bird, for which you need a set of dumbbells. This movement exercises your pectoral muscles and helps with muscle remodeling. Since this movement is a little more complex than the bench press, it is recommended to lighten the counterweight appropriately. 1. Lie flat on your back and hold the dumbbells. 2, keep your arms flat and stretch your arms towards the ceiling. 3、Lower your arms from the sides of your body, your arms are stretched out like eagle wings. 4, back to the beginning of the action, and then repeat. Do 3 sets of 10 or more reps each.

Supine leg raises

Strap sandbags to your ankles before you start the exercise. Lie flat on your back with your arms at your sides and your legs straight. Keep your legs together, keep your back to the ground, then lift your legs to an angle of about 90 degrees with the ground. Keep your legs straight. Lower the legs to the ground. Do 3 sets of 12 reps each. 1, you can use a fitness ball instead of leg weights; just use your feet to hold it while lifting your legs.

Supine pedal bike

Again, weights can be added to make the exercise more effective. Lie flat on your back with your back, knees and feet on the floor. Straighten the left leg, keeping the right leg bent. Twist your body and bring your left elbow up to your right knee. Repeat with the right elbow and left knee.

Control the duration of aerobic exercise

Perform aerobic exercises, such as running, biking and swimming, not too many times a week. Your body needs to burn fat so your belly can show through, and cardio also helps with total body weight loss. However, doing too much cardio will deplete the energy you should have used to build muscle. So cardio is best no more than a few times a week. 1, it is recommended to do at least 150 minutes of moderate intensity aerobic exercise or 75 minutes of high intensity aerobic exercise per week.