It is very beneficial for a person to insist on exercising, and in the exercise, each action has a different effect. How does a person exercise abdominal muscles and chest muscles? There are actually many exercises, and the effects of these actions are different. So, what’s the fastest way to tone your abs and chest muscles at home? Let’s take a look at how to exercise together!
How to exercise abdominal muscles the fastest
1. Sit-ups
Mainly exercise the upper abdominal muscles. Slowly raise your upper body, draw in your abdomen, and bring your head as close to your knees as possible. When you lean back and return, your back touches the board surface. For those who have basic exercise skills, it is best to do it on an inclined board or an abdominal muscle rack. You can fully lean back to increase the difficulty of abdominal contraction.
2. Lift the legs and tighten the abdomen
The main purpose is to develop the lower abdominal muscles. Lie on your back, straighten your legs and raise them as high as possible. Then slowly lower them, repeating several times. Do the same movement with your knees bent for better results.
3. Bend your knees and tuck yourself up
The focus is on exercising the abdominal muscles. In a sitting position, straighten your knees, lean your upper body back, and maintain body balance. Then bend your knees and tuck your abdomen in, so that your abdominal muscles can flex as much as possible. Your feet should never touch the ground during the exercise.
4. Touch your toes alternately
Lie flat with your feet straight and your hands on both sides of your body. Lift your body, lift your left leg at the same time, and touch your left toe with your right hand; return to the original position, lift your upper body again, lift your right leg at the same time, and touch your right toe with your left hand. Repeat several times.
5. Twist
Hold the handle with one hand or pull a heavy object of a certain weight, and perform twisting and turning exercises in various postures. For example, you can first twist 10 times clockwise, and then Twist 10 turns counterclockwise. Finally, bend forward, backward, and left and right 5 times. It can exercise the obliques and waist muscles.
How to exercise chest muscles the fastest
1. Push-ups
Push-ups are definitely the first way to train chest muscles. This method is extremely explosive and can quickly break through muscle tissue. and make it enhance rebirth. The only flaw is that if you put it aside after practicing for a period of time, the amount of fat in the chest muscles will increase greatly, making the chest muscles very soft. One hundred to two hundred a day is fine.
2. Pull-ups
Chest muscle exercises can be done even in school dormitories, and are very helpful for training arms and chest muscles. The horizontal bar in the school community is enough. In the dormitory, you can just sit on the lower bunk and stretch your arms to the upper bunk. I used to be able to do 50 reps of this, but now that my weight has increased, I can do up to 30 reps. I think you can do thirty a dayJust one will do.
3. Breast expansion exercises
Purely training chest muscles, the effect is second only to push-ups. It grows rapidly and has the effect of breast enlargement. The disadvantage is that the muscles trained are too soft. This is relatively easy. You can do four to five sets of 50 reps every day.
4. Run in place
You don’t even have to run, just wave and lift your legs in place. If you feel lazy, just wave your arms. Similar to chest expansion exercises, the effect is less. Just "run" for 10 minutes every day.
5. Parallel bar arm extension
To exercise the chest muscles, you can perform parallel bar arm extension and support the whole body on the parallel bar. Do flexion and extension exercises. The effect is very good. In the dormitory, you can stand with your arms on the board, lift your legs, and do flexion and extension exercises with your arms, and the effect will be more obvious. One group of thirty, two groups every day.
6. Pumping
How to train chest muscles the fastest? Pumping is also a good choice. Just punch in the air. The effect is also obvious. Just two or three hundred blows from the machine will be enough. Although my exercise method may not be professional, it is simple, takes up little space, and can be exercised at any time.