Hello, I want to develop my chest muscles and abdominal muscles quickly. I will teach you the most scientific, simple, practical, healthy and effective movements to ensure that the chest will take effect quickly in one month. I suggest you do more: push-ups, upward inclined push-ups (hands high and feet low), downward inclined push-ups (hands high and feet low), elbow push-ups (elbows attached to your sides), pull-ups and double push-ups. Choose 3 movements at a time, and do 4-6 groups each, 8- 12 times in each group, and rest between groups for 1-2 minutes. Pay attention to relaxing the chest muscles after practice! Note: Push-ups are shoulder width (increasing thickness) and slightly wider than shoulders (increasing width); The distance of lifting feet is generally within 50 cm. Choose the height that suits you! Abdominal muscles suggest that you do more: sit-ups, sit-ups, belly rolling (lie flat on your upper body, and then recover your legs), leg lifting on your back (the upper body is still, and your legs are slowly raised to an angle of 45-60 degrees, and then put down), leg lifting on your back (your feet are placed on the stool), lying on your back with both ends facing up (lying flat, and raising your upper body and legs at the same time), and turning your back. The left elbow touches the right knee, lie down, and when you get up again, the right elbow touches the left knee and then lie down, which counts as one), lie on your stomach (lie down below the waist and lift your upper body), lie on your stomach at both ends (lie down and lift your upper body and legs at the same time), lie on your side (lie on your side, lift your upper body and fix your legs below the waist), and lift your legs sideways (lie on your side, keep your upper body still and lift your thighs). Remember to relax, stretch your abdominal muscles, or gently rub your hands clockwise after you finish. PS: Exercise at least five days a week and take two days off. Do 10- 15 minutes to warm up before exercise! The effect is very good, and the effect is quick in one month!

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