Chest muscle belongs to large muscle group, and abdominal muscle belongs to small muscle group. You can also practice together. Push-ups and pull-ups can actually stimulate both chest muscles and abdominal muscles at the same time, but the degree of stimulation is different. ?

Reduce the body fat content before practicing abdominal muscles. In the process of practicing chest muscles, it can promote basal metabolism and help burn fat. After practicing chest muscles, it can strengthen the stimulation, improve the exercise efficiency and help to enhance the effect of abdominal muscle exercise. Moreover, simple abdominal muscle training after chest muscle exercise can actually help the recovery of chest muscle after exercise.

The most difficult training principle of muscle fatigue is to train large muscles first, and then train related muscles. Therefore, in the exercise, the pectoral muscles will be trained first, and then several groups of abdominal muscle training will be performed as the last part to complete the exercise, which will not affect the exercise efficiency of the pectoral muscles. If you practice abdominal muscles first and then chest muscles, you may not have the physical strength to do exercises such as barbell bench press.

When practicing dumbbells at home, you can use the action of lying on your back, as follows:

1, lying on the inclined stool, holding one in each hand on the thigh, palms facing each other.

2. Then, use your thighs to help you lift it, one at a time, shoulder width.

3. Then, turn your wrist forward so that your palm is forward. This is your first action.

4, then use chest strength to get up and exhale at the same time, remember to keep the whole process under control.

5. Straighten naturally. When reaching the top, stop for one minute, then slowly descend and inhale when descending. Ideally, the time required for the descent should be twice as long as the time required for the ascent.

Extended data:

Five exercises for practicing chest and abdominal muscles at home:

1, roll on your back

Bend your knees flat, abdomen in, chest out and chin in. At first, exhale, lift your shoulders about 40 degrees off the ground, and then gently return to the prone position while inhaling. 2 seconds counts as a group, 15 as a group, and 3 to 4 groups.

2. Rollback

Lift your feet off the ground so that the femur is perpendicular to the ground, exhale when you exert force, and gently lift the pelvis off the ground; When inhaling, slowly lower the pelvis to the ground, so that the thigh bone is vertical to the ground, exhale when exerting force, and gently lift the pelvis off the ground; When inhaling, slowly lower it, let the pelvis return to the ground, and lift it up and down for 2 seconds. 15 group, three or four groups.

3, medicine ball rotator

Hold the medicine ball with both hands first, and lift your body slightly. When training, hold the solid ball in your hand, and let the body rotate about 30 degrees, one group left and right 15 seconds, and repeat for 3 ~ 4 groups.

4, flat support

Lie prone on the floor, support your body with your elbows, abdomen in, chest out, keep your spine straight and steady, and train 5 groups for 60 seconds.

5、? v-up

Lift your shoulders slightly off the ground and lift your pelvis off the ground at the same time. Reach your hands and feet up to the highest point at the same time, then touch them gently and put them down. Exhale before inhaling. Up and down two seconds as a group, a group 15, 3 to 4 groups.

Supplementary information: Baidu Encyclopedia of Abdominal Muscle? Baidu chest muscle encyclopedia