Is it possible to build six pack abs in a year? There is a tutorial for wood???

Hahaha, I don't need a year at all, three months is enough, anyway, I came out of the month, only seven minutes a day is enough, I only need to know a few movements to exercise abdominal muscles, and then do it continuously, such as sit-ups, which are inefficient and damage to the spine, have been eliminated, just do air boarding and the like, each action is divided into a group of thirty, and then take turns, and the interval between groups should not exceed five seconds! It's a great challenge to willpower, and the main thing is to persevere! Do it every day, preferably after digesting it at dinner, and I wish you a happy buddy soon.

Totally possible. For the first half of the year, you can start with sit-ups in four to six sets of 25 to 30 per day.

In the second half of the year, you can practice weight-bearing sit-ups (holding a dumbbell piece or other weight behind your head to do sit-ups (and sit-ups and turns).

So many people do sit-ups, why are so few people with abs coming out?

If you are determined, you can do this, of course, you can do less at first, but the movements should be standard If you don't have this perseverance, you don't have to do sit-ups, it's a waste of time

Eat more protein and rest more

Chances are, the tutorial doesn't. What is your situation now?

Abs are a body that many boys and even girls dream of, and they are very attractive. Here's how to build six-pack abs in a month.

01 First of all, people know that it is very difficult to have a certain part of the body alone, so to practice abdominal muscles, you should also do some exercises that can slim down the whole body, such as running and swimming.

02 A good way to train abdominal muscles is to curl the abdomen, lie flat, hold the head with both hands, and raise the upper body slightly with force, 10 as a group, do 5 sets a day, and the effect is obvious.

03 A method of exercising abdominal muscles that is more similar to crunches is sit-ups, which have a larger range of movements than crunches, but also require higher waist strength.

04 Plank is also a method of training abdominal muscles, mainly in a prone position during exercise, which can effectively exercise the transverse abdominis muscles, and is recognized as an effective way to train core muscles.

Insist on doing push-ups every day, and if it's not six, it's eight!

Let's do sit-ups. Do it every morning and evening for 1 month.

1 Hanging knee flexion and abdominal tuck (exercise the lower rectus abdominis muscle).

Hold the horizontal bar with both hands slightly wider than shoulder-width apart, legs straight, knees slightly flexed, and toes pointing down towards the ground. Tilt your pelvis upwards and slowly lift your legs to the highest point, not arching your back during the exercises, but keeping it natural. Hold for 1 second, then slowly lower your legs and repeat.

2 Supine leg extension (exercise the lower rectus abdominis muscle).

Lie on your back with your arms at your sides and your palms tucked under your hips (this will keep your lower back straight throughout the exercise). Keep your legs together so that they are perpendicular to the ground and bend your knees slightly. Lift your head and shoulders off the mat, pull your pelvis toward your ribs, and slowly lift your legs toward your torso until your feet are just above your hips.

Straighten your legs and pelvis as if you were reaching the ceiling with the balls of your feet, lower your legs to the starting position and repeat.

3 Twist body sit-ups (exercise the upper rectus abdominis).

Lie on your back with your knees bent, your feet on the ground, and your hands gently at your sides. Stretch your legs shoulder-width apart and slowly lift your head and shoulders off the ground so that your torso is bent to the left at a 45-seat angle. Return to the original position, then follow the same method to bend the torso to the right at a 45-degree angle.

4 Sit-ups with legs flexed (exercises the upper rectus abdominis).

Lie on your back on the ground with your hands gently holding your head on both sides, your thighs perpendicular to the ground, and your upper and lower legs at a 90-degree angle. Keep your thighs perpendicular to the ground and lift your head and shoulders off the ground as fast as you can. Return to the starting position and repeat.