I want an abs exercise plan, an abs exercise plan

The best way to do this is to do sit-ups.

If you are slightly chubby, it is recommended that you do 4 sets of 50 sit-ups per day. The interval between each group should not be too long. If you are relatively thin, it is recommended that you have 2 sets of 100 pieces a day.

If you have good abdominal strength, you can do sit-ups with weights, such as holding a weight on your head (with both hands on your hands).

Lying on your back, the abdomen and thighs are 90 degrees, the thighs and calves are 90 degrees, the body is in the shape of a flying fish, and the lower legs can be cushioned. The action is only the compression of the abdomen, which causes the bend of the spine bones, so that the ribs of the chest are pressed against the pelvis, and only the abdominal muscles are in place"Peak contraction"state, pause for a while, and then control the tension of the abdominal muscles, and slowly stretch the spine bones down and restore.

Note: The position of the hands has a direct effect on the amount of pressure in the abdomen contractions.

There are generally three different placement positions:

1. Naturally stretch out your hands and lay them flat on the body measurement (easy).

2. The two heads are crossed and hugged in front of the chest (middle).

3. Place both hands on the back of the neck (difficult).

Once a day, 5 hours per day, in groups of 3, 30-50 pieces. Sit-ups and horizontal bar rolls are also OK.

1.Wake up early, 50 sit-ups, and run for 30 to 60 minutes in the morning.

2.50 100 sit-ups before bedtime, 50 70 seconds of horse steps (it is estimated that you can only squat for so long '''

3.Hang on. 4.Hold on.

5. Persistence, persistence, and persistence.

Just do the sit-ups every day, and if you have time, do 5 sets a day, and do it once when you are tired. If you have less time, you should ensure three sets and force yourself to do more each time. After practicing like this for a month, you will grow at least 2 abdominal muscles.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Sit-ups 20 times a day, 3 times a day, I practiced, the abdominal muscles are less long, super sour and uncomfortable, and the supplement of protein is eggs.

Do sit-ups with weights, otherwise the effect will be slow.

Ab Exercise Plan & Method:

1. Sit-ups:

This is also the world's most recognized method of staying at home, which is to do some sit-up exercises before bedtime. The number of each time is basically kept at about 20 times, because what people need is not how much to do in a day, but how much they need to persist every day.

2. Long-distance running, sprinting:

It's true that running can make people beautiful. Running can also make your abs beautiful, that's another truth. In other words, you can take a little time out to go for a run and develop your abs while breathing fresh air.

3. Basketball: I may have seen the figure of many basketball players, yes, abdominal muscles are like that. If you feel like you're running on the pitch and forget you're running, it's time to try it.

Buy an abs board and do 200 sit-ups a day. After practicing for a period of time, add weights to increase muscle and lose fat at the same time. It works better.

Do 30 sit-ups a day, and you can easily exercise your abdominal muscles [can be done at home] by sticking to it

Ab exercises require multiple sets to be effective. The following are the special training methods for abs in Extreme Vacuum Jarate::

1. Time: 30 minutes.

2. There is no need for equipment, and people need to assist you at individual times.

3. Here's how:

1.Normal sit-ups: Place your hands in the position of your ears and remember not to put your hands firmly around your neck. 30 groups, 3 groups, intermittent 20s.

2.Differential sit-ups: Get up fast, slow down. The number of groups is the same as above.

3.5 beats slow Sit-ups: Slow down and get up and down at a slow pace of 5 beats. The number of groups is the same as above.

4.Sit-ups – touch the heels: Sit-ups, after getting up, touch the heel on the same side with your hand. Don't move your feet. The number of groups is the same as above.

5.Leg swing: Lie on your back, keep your feet together and straight, and raise from 0 to 90 degrees. 100 groups, 3 groups, intermittent 20s

6.Leg swing: Same as above, with the legs together to draw a circle. 30 groups, 3 groups, intermittent 20s.

7.Leg swing: Bring your legs together to 45 degrees. Straighten your legs and cross them up and down. The number of groups is the same as above.

8.Leg swing: Same as above, with the legs moving side together left and right.

9.Abdominal support: Push-up position with your forearms on the ground and your body straight. 2 min set, 3 sets, intermittent 20s

Tell you a lazy method, that is, the half-moon quick method, the method is that you lie down, stretch your legs straight up, and then stretch out your palms with both hands to touch your toes, touch it for a while, so that your abdomen is sore and you can't do it as a group, three groups a day, and you can see small results after half a month.

If you take protein powder as an aid, it will be very prominent after one month. What gym to go to, a waste of money.

Proper aerobic exercise and proper training may not be enough every day, 4 times a week can be exercised, and it is better to feel sore.

The best way to practice abs during winter vacation!

Ab Exercises (Summary and Collection of Personal Methods).

1. Reverse abdominal breathing.

2. Sit-ups.

3. Cycling method.

4. Bruce Lee's flag-raising law.

Look at my space in detail, there are details, there are too many words, so I won't copy them.

For those with torn abs, twice a day, it's definitely enough.

To exercise your abs, take four movements, crunches, supine leg presses, planks, two-to-head lifts, and so on.

Do four sets of 20 for each movement.

Rest and stretch between sets are fine, and the second workout is done the next day.