How to achieve the goal scientifically and effectively by training chest muscles, you must seriously implement the key points. Key points of push-ups: keep your arms straight, fingers forward, and the distance between your arms is shoulder width or slightly wider than your shoulders. Legs together straight, toes on the ground. The body is vertical, in a straight line from head to toe. Hips and waist can neither arch nor collapse. Then bend your arm, and your body will descend to be parallel to the ground. Then straighten your arms and support your body. Try to tighten your pectoralis major, pause, and then bend your arm again. Inhale when the body is propped up and exhale when it is put down. The starting posture of straight arm support should make the shoulder vertical line in front of the palm support surface, so that pectoralis major can be fully exercised. When the body descends, no other parts of the body should touch the ground except the hands and toes. When the body is lowered and propped up, the movements should be smooth and always keep a straight line from head to toe. You are not allowed to collapse until the last time or two (that is, when you are exhausted), and your upper arm should be close to your side when you push up. In order to improve the exercise effect, you can carry a load on your shoulders or raise your feet (for example, leaning on a stool or steps) to increase the difficulty. The distance between the two hands can be wide or narrow. Beginners with poor physical strength can lift their bodies when they are half down, or improve the position of their hands (holding stools or steps) to reduce the difficulty. Push-ups can not only exercise pectoralis major, but also serratus anterior, deltoid toe, triceps brachii and forearm muscles, as well as rectus abdominis, oblique abdominis, iliopsoas, quadriceps femoris and triceps brachii. Turn abdominal fat into abdominal muscles, just like bodybuilding. The difference is that bodybuilding has moves, but there are tricks to strengthen abdominal muscles and lose weight. Whether practicing bodybuilding or abdominal muscles to lose weight, the advantages can only outweigh the disadvantages. Exercise: This skill is ***6. 1 type: abdominal breathing ① posture: lie on your back, put your hands on your chest and abdomen, and breathe slowly. ② Function: Enhance pectoral muscles. ③ Time: Practice for 3-5 minutes each time. The second type: legs straight up method ① posture: supine position, legs straight up, then put down, repeat, breathe naturally and stay in the abdomen. ② Function: Enhance abdominal and hip muscle strength. ③ Time: Practice for 3-5 minutes each time. The third type: sit-ups (1) posture: supine position, doing sitting exercises, arms bent back, hands holding pillows, doing sitting exercises; You can also lie on your back, touch your toes and stay in your abdomen. ② Function: Enhance abdominal muscle strength. ③ Time: Practice for 3-5 minutes each time. The fourth type: bend your knees and straighten your waist. Posture: supine position, elbows bent or straight, heels close to hips, with feet, elbows or shoulders as fulcrums, do straight waist movements, inhale and lift anus and abdomen at the same time, exhale when relaxing, and watch life when practicing. ② Function: It has the function of nourishing kidney qi and enhancing the muscle strength of abdomen and back. ③ Time: Practice for 3-5 minutes each time. The fifth type: abdominal exercises ① posture: supine position, holding legs with both hands and pressing the abdomen. ② Function: Strengthen abdominal muscles and stretch waist muscles. ③ Time: Practice for 3-5 minutes each time. Type 6: pedaling exercise method ① posture: supine position, legs suspended, knees bent for pedaling exercise; Breathe naturally and stay in the abdomen. ② Function: Strengthen the psoas, abdominal muscles and pelvic floor muscles. ③ Time: Practice for 3-5 minutes each time. Note: Full set of movements, exercise 1-2 times a day, and stick to 1 month, will be effective. I hope my answer will satisfy you! This answer has its own personality, please don't copy it! Please comment if it is adopted! )