Having a charming upper body figure is indispensable for having perfect abdominal muscles and chest muscles. If you want to have a charming figure, regular and planned training is indispensable. So, do you know how to exercise to build abdominal muscles and chest muscles? Which movements are most effective for training the muscles in these two parts?
1. Supine crunch
Supine crunch is the equivalent of sit-ups As an improved movement, after research, we found that sit-ups are not actually that effective in training the abdominal muscles. If the movement is not standardized, it is more likely to cause physical damage, so we came up with the movement of supine crunches. When we train supine crunches, we should lie flat on the yoga mat or bed, with the legs together and the knees bent at 90 degrees to relax the back and spine. Then use the contraction force of the abdominal muscles to slowly roll up the abdomen. When the roll reaches the highest point, stay for 2 seconds and then resume the action.
2. Dumbbell fly
Dumbbell fly is one of the more common dumbbell training movements. It is different from dumbbell curl. Dumbbell curl is aimed at training arm muscles. A training movement, the dumbbell fly is a training movement for chest muscle training, and is very popular among fitness enthusiasts. When training dumbbell flyes, we should find a suitable flat bench, place both feet on the ground, and lie flat on the flat bench to ensure that the shoulders can move freely. Hold a pair of dumbbells in each hand, straighten them upwards, keep your arms bent to a certain extent, take a deep breath, and slowly open your hands so that our elbows are at the same height as our shoulders. When exhaling, push the dumbbells to the initial position. Location.
3. Plank support
Plank support is a regular action that mainly trains abdominal muscles. When training, we should lie on our back on the floor or yoga mat, with our legs together or even, The forefoot and elbow areas support the weight of the entire body. It is worth noting: When training, you must maintain a posture with your chest raised, your spine straight, and your abdomen and chest cannot be relaxed, otherwise the effect will be greatly reduced. For beginners, we recommend doing 5 sets of plank training every day for 1 minute each.