Make a plan: First of all, you need to make a clear training plan, including the number, time and intensity of exercise every week. For beginners, it is recommended to exercise 2-3 times a week for 30-45 minutes each time.

Know the movements: Before you start training, you need to know the movements of abdominal muscles and chest muscles, including flat barbell bench press, upward inclined barbell bench press, flat dumbbell bench press, flat dumbbell bird, butterfly chest pliers and so on.

Warm-up: Before starting training, warm-up exercises, such as jogging, skipping rope or static stretching, are needed to increase the temperature and flexibility of the body.

Training abdominal muscles: First of all, you need to do abdominal muscle training, you can use equipment or self-weight. For example, you can do belly roll, sit-ups, flat support and other actions. Each action is done in 3-4 groups, each group is 12- 15 times, and the rest time between actions is about 30 seconds.

Train your chest muscles: Next, you need to train your chest muscles. You can use flat barbell bench press, upward inclined barbell bench press, flat dumbbell bench press, flat dumbbell flying bird and other actions. Each movement is performed in 3-4 groups, each group 12- 15 times, and the rest time between movements is about 30 seconds.

Increase the difficulty: when the basic training can no longer meet the demand, you can increase the weight or increase the difficulty of the movement, such as increasing the weight of dumbbells or increasing the number of movements.

Persistence: The most important thing is to persist in training, exercise at least 2-3 times a week, and gradually increase the training time and intensity, so that the abdominal muscles and chest muscles are gradually developed.

It should be noted that when training in the gym, you need to listen to the guidance of the coach and use the equipment and movements correctly to avoid injury. At the same time, we should also pay attention to diet and rest to ensure nutrient intake and adequate sleep.