How long does sit-ups and push-ups take to practice abdominal and chest muscles? The first thing I want to tell you about this problem is that it is very difficult to train perfect abdominal muscles and chest muscles with these two movements, because these two movements are not particularly good for muscle gain, especially sit-ups. Now most bodybuilders give up, because it is not ideal to do this movement for a long time not only to gain muscle and reduce fat.

Moreover, sit-ups do great harm to the spine. At present, professional bodybuilders at home and abroad have given up this action training, because long-term training of sit-ups will cause great damage to the spine, and long-term training will lead to curvature of the spine, which will do great harm to the health of the spine and eventually bring great pain to the trainers. Therefore, it is recommended that you do not use sit-ups for long-term fitness training, so as not to lose more than you gain.

How long does it take you to practice chest and abdominal muscles with push-ups and sit-ups? In fact, using these two actions alone has little effect. There may be some effects in the early stage, but when the body and muscles get used to it, it will have little effect. Of course, it still has some effect on maintaining muscle shape. In order to increase your muscles, you need to carry out systematic and comprehensive muscle training, not just two movements, but only two movements to train alone, not just to increase your muscles.

Here is a set of systematic chest and abdominal muscle strengthening exercises for you, which can help you to carry out comprehensive muscle strengthening training. Of course, bodybuilding is a long-term exercise, and we must not rush for success. You must follow the cyclic and gradual training method. Rushing for success will not only not cultivate a perfect body shape, but also damage the body. Therefore, if you want to keep fit, you must be prepared for long-term training. During the training period, it is best not to exceed 60 minutes every day.

The following group is about the training of chest muscles and abdominal muscles. During training, the chest muscles should be separated from abdominal muscle training. For example, you should practice abdominal muscles on the first day, and don't practice one part continuously on the second day, so that the muscles can fully recover. Generally, the recovery time of muscles is 24-48 hours.

Abdominal muscle training movement, a ***9 movements, you can choose several suitable movements for training. The following training intensity is for reference only. As for the amount of training, you should decide according to your own situation. Don't overwork your training.

Action 1: Do 4 groups, each group completes 12 times, and each group has a rest for 30 seconds, not too long. You can use the method of increasing weight during training, and pay attention to your waist and abdomen during training.

Action 2 and action 3 are combined into one to form super group training. First do Exercise 2, then do Exercise 3, air trampling, each action is 20 seconds, rest 10 seconds, and train for 8 rounds in a * * * cycle (it can also eradicate one's own ability and improve the training intensity).

Action 4: Do 4 groups, with each group training 12 times and each group resting for 60 seconds. Pay attention to control the speed during training, not too fast, and fully feel the feeling of abdominal muscle tearing.

Actions 5 and 6 are combined into super group training. During training, do 5T barbell twisting before 6t throwing medicine balls. Do each action for 20 seconds, and the rest 10 seconds. A * * * cycle training for 8 rounds. When training T barbell to twist forward, the main rotating activities and speed should not be too fast. If the core strength is insufficient, it is easy to cause sprain, so we must pay attention to the speed when training.

Action 7: Do 4 groups, each group does 12 times, and each group rests 120 seconds. This action may be difficult for many beginners, and it is difficult for people with weak back strength and core strength to complete this action. If you can't finish this action, you can practice pull-ups first to improve the overall strength of your back. When the overall strength of your back is improved, it will be much easier to train this movement.

Action 8 and action 9 form a super group training. When training, first complete the eight rounds of rapid rotation in Action 8, and then complete the dumbbell in Action 9. When training action 8, we should ensure the speed balance, and don't slow down for a while, which will affect the overall effect.

Chest muscle training movements, one ***5 movements, pay attention to the weight selection of training equipment during training, and be sure to choose the weight that you can control completely.