The basic knowledge of chest muscle training allows you to quickly enter the world of chest muscle training. Objective To enable beginners to quickly understand and master the basic knowledge and system framework of chest muscle training involved in the process of fitness. After understanding the whole framework, in-depth study still needs to be realized in practice, or enter the fitness forum to communicate with friends and improve together.

In the process of chest training, the chest is divided into different areas for targeted training, usually divided into upper chest, middle chest, lower chest, and the inner and outer sides of chest muscles. If today is the chest muscle training day, then you should choose at least 3-4 parts of the chest and train 4 groups of movements in each part to achieve the best chest muscle training effect.

The following is a schematic diagram of 1-2' s most commonly used body-building actions in various parts of sports, focusing on family body-building actions:

First, exercise chest movements:

Downward oblique push-ups

Tilt dumbbell bench press upwards.

Second, exercise the central chest movements:

Intermediate prone position

Flat dumbbell bench press

Third, exercise chest movements:

Tilt dumbbell bench press downward.

Fourth, exercise the inside of the chest muscles:

Narrow push-ups

Five, exercise the side chest muscles:

Dumbbell bird

Wide push-ups

What we are going to do is a set of six-minute abdominal exercises. This set of exercises is mainly to be completed quickly, without any equipment, and can be done anytime and anywhere.

Our first action is to roll back, which is a good exercise for the lower abdomen. Many people want to get rid of excess fat and show off their lower abdominal muscles. This action is specifically aimed at the lower abdomen. We have to do this action 20 times.

The second movement is foot rolling, mainly to exercise the muscles of the upper abdomen. We also did this action 20 times.

The third action is Plank. According to plank's standard practice, keep a fixed posture for 30 seconds, and mainly exercise abdominal muscles and quadriceps femoris. We insist on this action for 30 seconds.

We do the whole movement four times at a time, and it will be finished quickly without rest, which will soon trigger a burning sensation in the body. Remember, it doesn't take much time to exercise your abdominal muscles. I've seen many people do all kinds of abdominal exercises like rolling for 20 minutes, but they still can't come out.

Remember, in order to show off your abdominal muscles, you must first lose excess abdominal fat. These exercises are very effective in exercising your abdominal muscles. However, if you still have a lot of fat in your abdomen, no matter whether you finish 4 laps or 20 laps every day, even if you exercise your abdomen very sore, it will not show its shape, because you have to lose these fats first. My suggestion is that when you are doing abdominal muscle training, this set of movements is very suitable for you to exercise with other movements. Even if you don't have much exercise time or exercise progress, this is a very good abdominal muscle exercise plan, or you can use this set of movements at the end of exercise, that is, after completing other fat burning exercises, remember your main goal-to lose excess fat.

I usually only use 10 minutes to exercise my abdominal muscles every time, once every other day. Frankly speaking, I only do it for 5 minutes most of the time and only do 3-4 groups at a time.

I wish you early success. Choosing the best answer is the best, and I didn't give you an approval to encourage you. thank you