abdominal muscle
1. People lie on their backs
2. Hands and feet are upturned at the same time (depending on the strength of the abdomen)
3. If you do the standard repeatedly, I guarantee that you can't even do it the first time 10, and there is no ration every day. If you really can't, do it.
First of all, you should be clear about the purpose of your exercise: do you want to build a thick chest muscle, or just shape a little chest shape, or develop a certain part of the chest muscle, or make the whole chest muscle developed. The purpose is clear, we must consider what actions to practice what parts. For example, with the usual push-ups, it is very effective to practice the outside of the pectoral muscles. It is the most common and effective way to practice chest muscles. If you just want to do general chest muscle exercise, you don't have to be like a special bodybuilder, then this kind of exercise is the best and most convenient. Not limited by venues and tools, it can be done almost anytime and anywhere. But if the requirements are higher, you have to practice with some equipment, such as bench press, barbell and bench press. However, it is very adjustable, and the parts of the chest muscles are different with different grip distances. The narrower the grip distance, the closer the training site is to the inside, and the middle seam of the pectoral muscle can be shaped. If you have a wider grip, you can practice, outside the pectoral muscles. In addition, the bending and stretching of the parallel bars arm is an effective action to shape the lower and outer edges of the pectoral muscles. There are also difficult movements of supine birds, which are good for the development of the whole pectoral muscle. And practicing butterfly stroke on special equipment are all effective. However, it is suggested that it is best to practice with basic movements, that is, bench press, push-ups and inclined plate bench press (to practice the upper part of chest muscles). Also, pull-ups, although mainly training back muscles, are still effective for chest muscles (especially upper chest muscles). The above is just a choice of action. In fact, the more important exercise principle is: "Do what you can, step by step". If you are not careful, you will get hurt, which is counterproductive. Proper nutrition and recovery are important factors and should not be neglected.
Find the right goal, find the right method, persevere, and it will be effective.
Finally, I wish you a happy fitness. You can ask our coach to answer your fitness questions.