Build muscles

This is enough for the chest muscles. As for how to achieve the goal scientifically and effectively, you must carefully implement the key points. Key points for push-ups: Extend your arms straight on the ground, fingers pointing forward, and the distance between your arms should be shoulder width or slightly wider than shoulder width. Keep your legs together and straight, with your toes on the ground. The body is vertical and in a straight line from head to toe. The hips and waist can neither be arched nor slumped. Then bend your arms, lower your body to be parallel to the ground, then straighten your arms, prop up your body, tighten your pectoralis major, pause, and then bend your arms and do it again. Inhale as you raise your body, exhale as you lower yourself. The starting position of straight arm support should be such that the vertical line of the shoulders is in front of the palm support surface, so that the pectoralis major muscles can be fully exercised. When the body is descending, except for the hands and two toes supporting the ground, no other part of the body is allowed to touch the ground. When lowering and raising the body, the movements should be smooth and a straight line should always be maintained from head to toe. Only when you push up for the last two times (that is, when you are exhausted), you are allowed to collapse. When doing push-ups, the upper arms should be close to the side of the body. In order to improve the exercise effect, you can put weight on your shoulders, or you can increase the difficulty by raising the position of your feet (such as resting on a stool or step). The distance between your hands on the ground can be wider or narrower. Beginners with poor physical strength can prop up when the body drops to half, or raise the position of the hands (hands on stools or steps) to reduce the difficulty. In addition to exercising the pectoralis major, push-ups can also exercise the serratus anterior, anterior deltoid, triceps and forearm muscles, as well as the rectus abdominis, internal oblique, external oblique, iliopsoas, and Quadriceps and triceps calves wait until exercise. Turning abdominal fat into abdominal muscles is like doing bodybuilding exercises. The difference is that there are tricks for bodybuilding, while there are tricks for strengthening abdominal muscles and losing weight. Regardless of whether you are practicing bodybuilding or practicing abdominal muscle strengthening and weight loss, the advantages can only outweigh the disadvantages. Practice method: This exercise has 6 postures. Type 1: Abdominal breathing method ① Position: Supine position, place your hands on your chest and abdomen respectively, and do slow breathing movements. ②Function: Strengthen breast muscles. ③Time: practice for 3-5 minutes each time. Posture 2: Lifting legs straight up ① Posture: Lying on your back, straighten your legs and raise them, then lower them, repeat, breathe naturally, and focus on guarding the Dantian. ②Function: Enhance abdominal and hip muscle strength. ③Time: practice for 3-5 minutes each time. Type 3: Sit-up method ① Posture: Supine position, do sit-up exercises, you can bend your arms backwards, hold the pillow with both hands, and do sit-ups; you can also sit on your back at a right angle, touch the toes with your hands, and focus on the Dantian. ②Function: Enhance abdominal muscle strength. ③Time: practice for 3-5 minutes each time. Posture 4: Bend your knees and straighten your waist. ① Posture: Lie on your back, bend your elbows or straighten your arms, put your heels close to your buttocks, use the soles of your feet, elbow joints or shoulders as the fulcrum to straighten your waist, while inhaling and Lift the anus and contract the abdomen, exhale when relaxing, and keep the gate of life during practice. ②Effect: It has the effect of cultivating kidney qi and strengthening abdominal and waist back muscles. ③Time: practice for 3-5 minutes each time. No. 5: Abdominal Pressing Exercise ① Posture: Lie on your back, hold your legs with both hands and press your abdomen. ②Function: Strengthen abdominal muscles and stretch psoas muscles. ③Time: practice for 3-5 minutes each time. No. 6: Cycling exercise method ① Posture: Supine position, legs in the air, knees bent to do cycling exercise; breathe naturally and focus on the Dantian. ②Function: Strengthen the psoas muscles, abdominal muscles and pelvic floor muscles. ③Time: practice for 3-5 minutes each time. Note: A full set of movements, exercise 1-2 times a day, and persist for 1 month, and you will see results.