How to effectively train abs? How to build abs???

10 in a group of 15, it is better to carry something with weight, gradually increase the weight, do 5 sets.

Change the tilt board to do the same 5 sets, and finally do the positive side leg raise.

Do not wait more than 1 minute between each set, paying attention to posture and muscle sensation.

Do it in groups of 12 and three in groups. Do 9 sets.

Exercising your abs can be divided into three parts at the same time: eating modestly, exercising your abdominal muscles, and supplementing with protein. Did you know?

You can do it for 20 minutes at a time several times a day, or a week, and if you stick to it, it's in vain

I always feel that deliberately refining a certain part of the muscles is too much, the effect will be there, but it will affect the overall curve, and there will be ** danger after not doing it, it is better to develop the habit of whole-body cultivation, such as yoga, over time, there will be a more ideal effect.

Good luck.

Place your legs on a stool so that your thighs are perpendicular to the ground.

Then go up, keeping your chest as close to your knees as possible.

Movements should be slow and even, without counting, until the abdomen is sore.

Rest for a few minutes before continuing.

Now it's up to you what you're trying to achieve.

Friends, don't practice hard.

Protect your waist.

Don't move your body too forward when you go up.

90 degrees is enough.

It is more effective to put some weight on the abdomen.

As long as you stick to it every day, there is no problem!

Novices practice abs and refuse bells and whistles, and insist on these four movements enough!

4 steps to get your perfect abs.

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

There are a total of 8 abdominal muscles, and because of the different stress points, there should be different postures for training.

1. To train the upper abdominal muscles, take the foot pad high, the abdominal muscles and thighs bear an angle of less than 90 degrees when lying flat, and the calves are parallel to the abdomen to do sit-up exercises (pay attention to keep the upper body suspended as much as possible when doing it).

2. To practice the lower abdomen, you can take the method of suspending the body and raising the legs. For a more balanced exercise, you can use your hands to reach your toes while lying down (take care to keep your arms and legs straight, and lift them high at the same time, and try not to touch the ground with your legs and arms as you do).

3. Boarding 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 climb the bike. Exhale, lift your upper body, touch your left knee with your right elbow and hold the position for 2 seconds, then reset. Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

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

To maintain balance, you can spread your feet apart a little more. If you increase the difficulty, you can do it with your feet together.

5. Leg curls: 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.

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

6. Reverse crunch: Lie on your back on the floor, your lower back is close to the ground, your hands are on both sides of your torso, your legs are raised at 90 degrees to your upper body, your legs are crossed, and your knees are slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly, holding your lower back slightly off the ground for 2 seconds, then slowly return to the starting position.

7. Traditional crunches: 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.

Place your legs flat on the ground and bend your knees. Slightly tucked your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground for 2 seconds, and then slowly return to the starting position.

8. The most common: sit-ups.

Sit-ups are twenty for a group, feel that you have time to do it, make sure to do at least one set every day, one day does not do the next day to insist on double, the number is very important. You can see the abs in a month or two, but it's important to stick to it, if you don't continue for a month, the abs will disappear on their own.

Do sit-ups, push-ups, and hard body ups. Stick to a certain amount every day, and soon you will have abs.

Supine crunches and leg lifts can be done indoors. Practice every day. As for the number of sets to practice and the number of each group, you can decide according to your physical condition and time.

I really don't know, so if you do exhaustion in each group, you should stick to at least three groups. Be sure to train with an aerobic combination, such as running. Aerobic strength should be required because aerobic is the key to burning belly fat.

It is also important not to eat oily foods, and to stop smoking and drinking. Stick to at least three to have a little effect. The abs are the hardest part to work.

It's impossible for you to say fast.

Do more sit-ups and push-ups. Exercise every day.

Just do sit-ups hard.