Push-ups (keeping the foot pad at a 45-degree angle and slowly reaching the position) or facing forward, putting your hands back on the chair or sofa and your arms flat on the chair can effectively practice pectoralis major.

Doing sit-ups is simple and effective to practice abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Do it slowly. If it is fast, there will be inertia, which will affect the effect. Be sure to do it to the end and do it in place. Or you can grab the horizontal bar with both hands and hang your body (or you can put your forearm flat on the parallel bars, your arm upright and your body hanging), then lift your legs horizontally and repeat.

Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise.

It is also necessary to lose fat in the chest and abdomen through aerobic exercise (such as jogging). If you just do sit-ups, the fat layer will not decrease, the muscle layer will thicken and the waist will be thicker. You can't see the fat on the muscle surface at all. On the surface, it will be ugly.

Only scientific fitness can have perfect muscles.

Finally, I wish you a happy workout. If you have any fitness questions, you can ask our coach to answer them.