How to exercise your abdominal muscles with 4 more exercises

　　believe male Everyone wants to have solid chest muscles. We have selected the 4 most effective, classic and fastest chest muscles for you. exercise Action, I wish you will have your own muscle coat as soon as possible.

　　exercises to exercise abdominal muscles

　　1. Parallel bar arm flexion and extension:

　　As a chest warm-up, focus on building the lower chest. Key points of the movement: Clamp your elbows, lean your upper body forward, tuck your chin in, and hold your chest slightly. Maintain this posture whether starting or ending. Do not place the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

　　2. Barbell bench press:

　　Builds the entire bust circumference. Different grip distances have different stimulation points. Slightly narrower than shoulder-width to exercise the middle pectoralis major, shoulder-width to exercise the entire pectoral muscles, slightly wider than shoulder-to-shoulder to exercise the outer pec muscles, and wider than shoulder-width to focus on the rear deltoid muscles.

　　3. Position of feet:

　　Spread your legs at a 45-degree angle and place them flat on the ground for strong support. You have to put your feet on the bench, which will cause poor stability. You need to share part of your strength to control the stability of the core muscles, so you cannot use your maximum strength to exercise your chest muscles. Key point: Don’t lift your hips and waist off the stool.

　　4. Incline dumbbell press:

　　Exercise the upper pectoralis major muscles. The advantage of dumbbells over barbells is that there are no horizontal bar restrictions, which can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. Do this exercise first because free weights require a lot of effort. The angle of the inclined board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the front deltoid muscles will be greater, which will affect the strength of the chest muscles.

　　What not to eat to exercise abdominal muscles

　　1. Eat more high-protein foods. If you are training for explosive power, you should also eat some high-calorie foods, but be aware that you will be very hungry after exercising. However, you cannot eat a large amount immediately. You can drink water first and then eat normally. If you eat a large amount immediately after each exercise, it is easy to increase your food intake. When you do not exercise for a long time, your body will easily gain weight.

　　2. Eat more high-protein meats. I think beef and chicken breast are the best. Milk is also good. You can drink it before training. Eat more fruits and vegetables on a daily basis, which will help with muscle recovery after training. For example, don’t eat bananas, fried foods, barbecues, etc., as they will reduce your effect. Don’t eat too much starch-containing foods. If you have the conditions, you can buy protein powder or creatine, but if you are not a professional bodybuilder, you don’t need to be so particular. Your daily diet will be enough.

　　3. There is no clear definition of what not to eat, but you should eat less high-fat and high-calorie foods, such as fried foods, butter, pork, etc. Don’t eat greasy food containing a lot of fat such as chicken, beef, egg If possible, you can buy protein, weight gainers, etc. It's best to eat less spicy and fried things, otherwise your training will be in vain. (Reference website: Family Doctor Online)