How to exercise chest and abdominal muscles at home and get rid of your stomach?

Change the sit-up posture to leg flexion posture. Or do sit-ups with heavy objects.

Chest muscles and triceps can be practiced together, and chest muscles can be practiced for three heads. Biceps can be practiced alone.

Generally speaking, it is not effective to practice chest muscles with push-ups because the weight of the human body is limited. If you get used to it, your muscle strength will not change much, so your muscles will not grow to a certain extent. If conditions permit, it is best to find a pair of dumbbells or barbells to exercise.

Standard push-ups-hands shoulder width apart, legs and back straight, feet together, arms straight, elbows locked. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way. Watch the rhythm.

Push-ups-put your hands on a bench 50-70 cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles.

Downward Push-ups-Support your feet on the bench and put your hands on the ground. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. You can also use fitness balls instead to increase the participation of body dry muscles.

As for abdominal muscles, you can practice at home.

First, lateral bending and upright exercise. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.

Second, leg flexion exercise supine position. Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.

Third, lifting the legs and abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action, bend your knees and continue to do the same action. Repeat 8 times.

Fourth, the sitting supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.

Five, "cycling" exercise supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.

Sixth, twist the waist and hold the handle with one hand or pull a certain weight, do twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.

You can do 4-6 groups at a time according to your own situation, with 20-30 in each group (you can do less if you can't do so much). It's best to feel a little sour after muscle exercise. You can choose to do it at night, or you can choose to do it at night and do it the next day.

If you do it for a while, you won't feel sore after exercise, which means you have adapted to this intensity. If you are not satisfied with your muscles, you need to use equipment.

Muscle exercise still needs proper aerobic exercise.

It is suggested that each training time should be at least one and a half hours, jogging for 40 minutes first, and then strength exercises. The equipment should be dumbbells and barbells with detachable weights.

Week 1, back

Pull-ups 568

Pull down 4- 12 before sitting on the neck.

Sitting backhand pull-down 4- 12

Barbell rowing 6-8- 10

T-pole rowing 4-8- 12

Dumbbell rowing 4-8- 12

2, chest

Barbell bench press 10-8- 12

Dumbbell bench press 4-8- 12

Barbell bench press 5-8- 10

Dumbbell-up bird 5- 12