To exercise your abs, how long to stick to it to see results

Nutrition and high protein must be supplemented, boiled eggs are the best, if you train intensively for a few months will start to bear fruit, but you have to keep going, as soon as you stop, you will lose all your efforts, good luck.

Eat boiled eggs well.

But don't eat too many eggs, one a day is fine, and it is better to eat chai eggs. If it is an ordinary egg, it may have hormones, and there will be more than one a day.

This must be persistent, can not be interrupted, must have confidence and patience, can not give up, if a month of practice has no effect, and then give up, it will never succeed, about three months, I am a firefighter, the amount of training is very large, my abdominal muscles are not obvious, so if you have enough perseverance to persevere, you will definitely succeed.

The abs that have been trained for half a year will basically not disappear.

It depends on how much you exercise, but if you do two hours a day, it will work for three months.

It should pay off in a month.

It will be easier to lose the fat on the stomach first, and then train the abdominal muscles, the most basic is to sit ups, supine leg raises, hang bar leg raises, there will be small changes every once in a while, how long to stick to depends on your training intensity, generally three months is enough.

It depends on how much belly fat you have? If there is more, do aerobic exercise first to lose fat, if it is less, do the crunch directly, do 30 per group to do 4 sets on the first day, 40 to do 5 sets per group on the second day, 40 to do 6 sets per group on the third day, and add the number and number of groups at intervals.

Sit-ups, supine leg presses, 6 sets of each type of 20, plus jogging, will be effective in a month.

Insist on sit-ups and push-ups every day. The intensity of the workout: It should not make people feel very tired or painful, but it should make people feel very comfortable after the workout, to this extent. Increase the amount of exercise over time.

Learn these tricks to teach you to have eight-pack abs with ease!

This also depends on the body fat rate of the landlord. Generally, if you have a small belly, exercise strictly according to the following methods, and there should be a big change after 3 months.

It only takes one or two movements to build your abs. The key to building abs is the intensity of the movements, not the more reps the better. For example, you can do 200 sit-ups at a time, but it is not as good as if you can only do 10 sit-ups at both ends.

Because being able to do more than 200 is to train endurance, it is not obvious to the thickening of muscle fibers.

You are given four movements: sit-ups, leg presses, two-end lifts, and hanging leg raises (increasing in intensity). If you can do 10 to 20 sit-ups, then do a leg press; If you can do 10 to 20 supine leg presses, just do two ups.

And so on. Practice three times a week, and practice about 3 sets of one movement each time.

In addition, if the body fat percentage is higher than 10%, the fat will cover the trained abdominal muscles. Sumo wrestling has no muscles and that's why. If the landlord has a small belly, he still needs to jog for about 40 minutes to lose fat.

About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

At least 2 months.

Exercising three to five times a week is scientific, and 30 minutes to 50 minutes each exercise time is the most appropriate.

For normal people, going three times a week can have the effect of fitness, exercising one day and resting one day, which will help the recovery of muscles, ensure that the body will not overtrain, and will not affect normal work.

For a professional fitness coach, it takes at least five times, because the fitness coach has a relatively good physical fitness, so training five times can make the body more perfect. Correspondingly, fitness trainers will also take some supplements to increase the body's recovery ability and muscle synthesis ability.

Anyone has abs.

The invisible is covered with fat.

There is nothing wrong with doing sit-ups to train your abs, but they have no effect on fat loss.

Secondly, low-fat can show abdominal muscles, to reduce fat, fat loss exercise relies on aerobic exercise.

3. What is aerobic exercise, continuous running, skipping rope, dancing, cycling, brisk walking, etc.

Fourth, how to do aerobic exercise to lose fat, moderate-intensity running for more than 30 minutes (consume sugar before 20 minutes, and then start to consume fat), it is recommended to do it step by step, no more than 1 hour.

Fifth, a reasonable diet is not to eat less, but to adjust the dietary structure, carbohydrates, proteins, vegetables 2:1:1 (this should also be adjusted according to the amount of exercise and body fat).

Sixth, you can't insist that everything is in vain.

Generally, it takes about 60 days to exercise abdominal muscles.

To train abdominal muscles, you need to reduce your stomach first, and then train your abdominal muscles.

1 Aerobic exercise (running, swimming, jumping rope, etc.) - These exercises are not too intense, but must be more than 30 minutes.

2 Ab exercises (sit-ups).

Ab exercises (sit-ups) are simply the muscles that sculpt the abdomen. If you have fat in your abdomen, you must start with aerobic exercise to burn the fat off your abdomen before you can start sculpting it. Many people think that abdominal exercises (sit-ups) can reduce belly, which is a wrong concept, without burning the fat in the abdomen, no amount of training is in vain.

It is important to note that if you want to exercise to make your body more fit, you must do it consistently, and it must be more than half an hour. Because when you first start exercising, your body burns muscle instead of fat!

In addition, breakfast, lunch and dinner are very important, and you must eat them regularly, especially breakfast, and don't eat supper. Reduce fried food, even if you want to eat, you can arrange fried food at lunch, because the stomach is not open in the morning, and at dinner because you are full and do not exercise much, it is easy to form fat. Legumes (containing protein) can also be eaten, but not in excess.

High-brazing foods and low-fat foods can make the ** plan more effective with half the effort.

If you repeat the same movements as the previous day every day, it will be easy for the body to resist and reach a bottleneck state, so you should appropriately increase the load or use different exercise methods!!

You should already have abdominal muscles, right, standing without a stomach, after exercising, you can see the block in the mirror, you add 20 minutes of running every day, and then practice after running, up to a month, you can come out The role of running is mainly to consume the energy you replenish that day and prevent the accumulation of fat.

If you insist on it, it will take more than two months.

The abs are very resilient, so exercising the abs is different from exercising other places in terms of frequency and short intervals. Sit-ups are still king, breathing is also very important, exhale when you get up to exercise the deep abdominal muscles, and inhale is to focus on the overall abdominal muscles, and the two are cooperative.

Go to the gym, there is a first-class fitness trainer to design an exercise plan for you abdominal muscles, and in about half a year, you can train 8 fast abdominal muscles.

In fact, it is necessary to exercise comprehensively, do more sit-ups and back ups.

Commonly used and convenient is to do sit-ups, group exercises, a group of 30, generally do 3 or 4 sets at a time, depending on the situation.

If you have good ability, you can do it, starting from both ends, legs and upper body at the same time, which requires your own body coordination, and the strength of your waist and abdominal muscles, which is a common method in sports colleges.

There is also a kind of rib to do, arm up, my rib, to ensure that the body is suspended, and then use the strength of the abdomen, lift the leg to the level, ask to stretch the toes, the leg to straighten, and then put down, and then lift, repeat 10 times, and finally keep the action of lifting 10s, 20s, 30s... The time will be extended continuously. This is also a group exercise, three sets at a time.

Supine. Tiled, sloping upwards. That's it.

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

Stick with it and you'll get what you want.

1. It is best to practice abdominal muscles once every 2 days.

2. How long is the best time to exercise your abdominal muscles each time.

3. When is the best time to exercise abdominal muscles.

6 a.m. to 8 a.m.

Between 6 and 8 a.m. in the morning, the body wakes up from sleep with the lowest metabolic rate, and proper abdominal muscle training is conducive to increasing metabolic rate and improving blood circulation. At the same time, you can also develop the habit of going to bed early and waking up early, and a regular life will make you healthier and healthier.

5 to 7 p.m.

Relevant experts propose that from 5 to 7 o'clock in the evening, the body's exercise capacity reaches its peak, and the heart rate and blood pressure also rise, and this time period is especially suitable for friends to exercise abdominal muscles, which can help food digest faster and will not make fat accumulate in the body. Taking a hot bath after an abdominal workout can dilate blood vessels and promote blood circulation.

4. How long does it take for abdominal muscles to be formed?

It is decided based on the individual's belly fat.

Abdominal muscle exercise depends on the amount of abdominal fat, less abdominal fat is half an hour each exercise, and the abdominal muscle outline can be seen in about 7 weeks; If you have a lot of fat, you need to reduce fat through exercise and then consider abdominal exercises.

P.S. The best way to train abs:

Crunch: Lie on your back on the floor with your lower back close to the ground. Place your hands at your ears, your feet flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

Cycling in the air: Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open.

Lift your legs up and slowly perform the cycling motion. Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset. Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

Fitness ball crunch: Lie flat on the fitness ball with your feet flat on the ground, hands on the side of your head, and arms open. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position.

Leg curls: Lie on your back on the floor with your lower back pressed against the ground. Place your hands at the sides of your head and your arms open.

Raise your legs at 90 degrees to your upper body, interlace your legs, and bend your knees slightly. Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest.

Sit-ups Lie on your back on the mat, bend your knees at about 90 degrees, rest your feet flat on the ground, feet shoulder-width apart, your back close to the ground, and your hands on your chest or ears. Use your abs to contract your abs and lift your upper body and repeat.