How can I train my abs, how can I train my abs

Hello landlord; Hello landlord; How to build toned abs The abdomen is at the most important part of the body, and it is particularly easy to notice. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles. So, don't neglect bodybuilding exercises for your abdomen.

1. Bend sideways and stand upright. Spread your legs apart, raise your arms from side to side, bend your upper body forward, use your left hand to reach your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, then reduce, exhale. Repeat again in a different direction, 8 times in a row.

2. Leg flexion exercise Supine position. Keep your arms flat on the ground left and right, bend your knees and lift them up at the same time after your legs are straight, inhale so that your thighs are close to your abdomen, and then exhale to slowly reduce. Repeat 8 times.

3. Lifting the legs and closing the abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. After this exercise, bend your knees and continue to do the same movement.

Repeat 8 times. Fourth, the seated flexion position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean back to keep your body balanced, and then bend your knees and abdomen to bend your abs to extreme flexion.

During the exercise, your feet should not touch the floor or the bed at any time. 5. "Pedal bicycle" exercise supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, the movement is fast and flexible, and the flexion and extension range should be as large as possible.

It lasts 20-30 seconds. 6. Twist the waist Hold the handle with one hand or pull a certain weight of weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles. The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

Who is afraid of whom, it is dedicated, and the copy must be investigated.

How do I get abs?

At least about three months, or increase the number of sit-ups every day, so that the time can be a little earlier.

Abdominal muscles are more difficult to train, but I have already practiced them, do 200 a day in 4 sets, each group rests for 30 seconds, and after a period of time, you can exercise with weights.

It should be changed and adjusted according to the individual's physique, and for patients with cardiovascular disease, rapid exercise should be prohibited, and the amount of exercise should be gradual.

The first movement develops the lower abdominal muscles, and you can feel the strength of the lower abdominal muscles when you do it.

Five push-ups to train the bulging chest muscles as fierce as a tiger.

1. Sit-ups: Put your hands under your head, lie on your back, lift your upper body, or raise your legs to your chest on your back. It is required to do it 30-50 times in a row without stopping.

2. Sit-ups: Step 1: Stand upright and experience the feeling of pelvic tilting; Step 2:

Lie on your back, cross your hands over your chest, put your feet back, bend your waist to 90 degrees, and lean forward your pelvis so that the bottom of your waist is flat on the ground, if your hands are still perfectly level with the ground. Step 3: Sit-ups.

Hold the pelvic forward position, and after 5 seconds, slowly turn up until the shoulder blades are off the floor, and then raise them slightly, exhaling without sitting up completely. Hold this position for 10 seconds. Then lie down slowly over 5 seconds and return to your prepared position while inhaling.

Be careful to exhale as you lift your body (when your abs contract hard) and inhale when you relax your abs. Do this 5 times a day, three times a day. 3. Sit-ups:

Clause. The first and second steps are sit-ups in the same group, and the third step is to strengthen the strength of the oblique abdominalis muscles, and the method of sit-up can be slightly changed when lifting the body, that is, the shoulders are not off the ground at the same time, but the left and right shoulders are lifted in turn, and the left elbow is close to the right knee or the right elbow is close to the left knee. Shoulder lift time and rhythm are the same as sit-ups.

Do sit-ups every day, as long as you can use your abdomen to exert force!