Pectoral muscles:
Push-ups-practice contours at a wide distance and the middle groove of pectoral muscles at a narrow distance; Put your hands on the upper part of your head, the lower part of your chest muscles, and the lower part.
Bench press-you can use three chairs in the bedroom, or build a bench-like shape with books, lie on it, hold dumbbells in your hands, and push up from both sides of your shoulders.
A supine bird-the method is the same as above. Hands are spread out at the sides of your body, then your arms cling to your body with the help of the contraction force of your chest muscles, and your head is raised like the wings of a bird. This method has obvious effect.
Abdominal muscles:
Sit-ups-If you don't need help from others, you don't need to put your legs down. Learn to control your own legs. Whether you can control them or not is also a reflection of the strength of your abdominal muscles and leg muscles. If you can't do it, it's like someone is helping you. Put your hands on the sides of your head or on your chest. Don't support your head with your hands, it will help you. You only need to get up half or two-thirds when you get up. When you fall, don't put your back on the ground. This will make your abdominal muscles tense. Until you are exhausted.
Turn over and sit-ups-start the action as above. When you get up, turn your upper body 90 degrees to the left, put away your left foot and touch your left knee with your right elbow; The second time is the opposite, repeated. Can train abdominal muscles, external oblique muscles and internal oblique muscles.
Third-sit by the bed, with your feet dangling and your body leaning back slightly. Abdomen, legs close to the chest, upper body forward contraction at the same time, and so on, if there is a sandbag, tied to the ankle, the effect is good.