To pump up the pectoral and abdominal muscles, you will have to work hard, that is, spend not only strength, but also a sufficient amount of time. After all, the muscle groups located precisely in the chest and abs are among the most resilient.
Instructions
Step 1
Push-ups from the floor are excellent for training the pectoral muscles. Maintaining the required shape and muscle tone will require about 15 or 20 repetitions for each approach. By the way, there can be several such approaches. Everyone can select their number based on their capabilities and goals. However, in the event that you have not yet found sufficient physical shape for exercise, do not take on unnecessary loads. Start developing your pectoral muscles with 5-10 exercises per set. If you want to increase the amount, do it gradually (adding, say, two or four additional repetitions daily).
Step 2
Work out at home if you do not want or cannot visit the sports center. Moreover, all the exercises presented are easy to do at home.
The main technique for pumping up the abdominal muscles.
Take a lying position, clasp both hands behind your head, while your legs must be bent at the knees. After that, you can begin to lift the torso (or rather, its upper part) so that the elbows touch the knees when performing. For a start, it is enough to do 5-8 repetitions per day. Also increase their number gradually, bringing first to 10-15, then to 30, and so on. Here it is precisely the smooth increase in the load that is important, its uneven distribution threatens to get not at all a relief press, but by stretching the muscles.
Step 3
The third exercise is also intended to build up the abdominal muscles. To do this exercise, assume a prone position, then lock both hands behind your head. Next, you need to raise your back and bend both knees at the same time. At the same time, try to reach your knees with your elbows (crosswise, for example). This exercise, by the way, will allow you to develop not only the press itself, but also the lateral muscles. The number of repetitions should be up to 8 or 10 times per set.
