Summer is coming, how to get 6 pack abs fast?

What do we want most in summer? That must be the abdominal muscles that fascinate everyone, how many people hope that their abdomen can become flatter or even bumpy, so how to get 6-pack abs quickly in summer, the moment you click in, you are half of the success!

Okay, let's get straight to the point, the fastest way to get 6-pack abs is to burn fat, everyone has abs but under that layer of fat, but our self-label is to reduce this layer of fat and strengthen the core to get a beautiful 6-pack abs.

In order to do this, we need to train the abdomen from different postures and different timings. Different postures will activate your abdomen in different ways, such as when you hang your abdomen, such as leg raises, mainly your upper abdomen and oblique abdomen.

Although it also uses your entire abdomin, and when you train your abdomins by propping yourself up, the emphasis is on the core, in short, all the abdominal exercises use the abdominal muscles, such as the serratus anterior muscle, but specific exercises will be specific to a particular muscle.

Just like the legs, you have a lot of muscles in your abdomen, you can't train all the muscles in one movement, you need to use different movements to target different muscle groups, calf muscles, hamstrings, etc., the same is true for abdominal muscles, you have to make the training targeted.

The next important point is timing, the effect of doing fast and doing it slowly is not the same, in order to burn fat, we need to combine different movements and different timing, and one of the best ways to combine all of the above is to combine fat-burning movements with high-intensity intermittent exercises.

It's training at high intensity, but with a dedicated rest period in between, and in fact, 10 minutes of high-intensity interval exercise burns more calories than running on a treadmill for half an hour, while your body continues to burn fat 48 hours after the exercise ends.

But if you don't eat properly, you won't be able to achieve the best results, because you may feel like you're consuming a lot in training, so it's okay to eat a little more, but your body is honest, and it won't stop gaining weight because of that.

If you want to make that layer on your stomach disappear, your diet should be as important as training, and there must be an energy gap in this regard, that is, you should eat less than you consume, so that a large part of the accumulated fat will naturally be consumed, and you will lose weight.

So many people don't know how to judge how much energy they eat and how much they consume when exercising, so if you want to benefit from the energy gap, it's best to find a way to calculate it and apply it to your life.

If you want to quickly make your abdominal muscles more shapely, it is recommended to do push-ups 5 times a day, and it will have obvious results for a month, which can make your abdominal muscles get better exercise.

You can strengthen abdominal training, such as crunches and pull-ups, and stick to it to get 6-pack abs quickly.

Insist on doing plank and crunch training, these two movements are particularly great for the improvement of abdominal muscles, pay attention to the scale of crunches should not be too large.

First of all, the key is to persevere, and make sure to take time to implement the plan; Everyone's situation is different, and it is difficult to give specific advice without knowing your personal physical condition, so here are some general methods that you can use according to your own situation

Generally, the exercise for local muscles is anaerobic exercise, before doing anaerobic exercise, it is best to do some aerobic exercise, which is more helpful to the body:

1.If you are obese, it is recommended to focus on long-distance running at the beginning, more than 30 minutes each time, and do more aerobic fat reduction, which has a more obvious effect on showing the contours of the abdomen.

2.If you are lean, then each aerobic exercise is controlled within 10 minutes, after the initial adaptation period - generally about a week of sit-ups, 2 3 sets a day, 15 20 per group; Gradually increase the weight bearing, the effect of increasing muscle is obvious, and protein (milk, eggs, meat, beans) should be supplemented in time after exercise

3.Stick to increasing the number and weight of each set each week – take it step by step, otherwise you can easily strain.

Do push-ups, sit-ups, and runs.

2-5 times a week with a large amount of weight-bearing sit-ups, 2-6 sets each time or about 10 sets of slow horizontal bar rises, while strengthening nutrition.

Do sit-ups after aerobic exercise and gradually increase them.

Six-pack abs detailed teaching, come and learn together, remember to collect!

Abs 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 Practice oblique abdominis movements.

Six-pack abs detailed teaching, come and learn together, remember to collect!

It only takes one or two movements to build your abs. The key to training your abs is the intensity of the movements, not the more times 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 fat percentage of the body is more 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.

Abs are easier to exercise than pectoral muscles because they generally don't need equipment and can be done at home. At present, there are many ways to exercise abdominal muscles, you should find a suitable exercise method according to your own physical conditions and hardware facilities at hand, there is no best, only the most suitable. Here's how:

1.Touch the ankles, lie on the floor or on the mat, then lift the legs, bend slightly, lift the upper body so that the tips of both fingers can touch the ankles, quickly lower the body, get up again and touch the ankles, and repeat.

2.Pay attention to the arms to be straight, fingertips to the ankles, this action to have a certain speed, the mental number of 1 second to complete an action, fingertips to the ankles and then restore a movement, do 20 seconds, and then rest for 10 seconds. The following diagram refers to a schematic diagram of the final position of the teaching

3.Legs Rise Lie on the floor or cushion with your legs raised and slightly bent, and your arms on the ground. Then stretch your legs up and drive your body upwards so that your hips are about 30 degrees off the ground, lower them, and repeat. The following diagram shows the initial action:

4.The strength of the legs drives the body to lift up, and the abdomen is pulled and forced, which is very helpful for abdominal muscle exercise, and the following picture is a schematic diagram of the final position:

5.Pull left and right sideways, lie on the floor or cushion, bend your legs, keep the soles of your feet as close to the ground as possible, raise your neck and head slightly, your eyes can see your thighs, stretch your arms on both sides of your waist, and then pull one hand sideways, recover, and change the other direction. This action is a great test for the abdominal muscles, and it will hurt to not adapt to the abdominal muscles when you first do it, so you can do two sets less at the beginning according to the situation.

6.Twist your arms and upper body to the side so that your right hand can reach your right foot, and then restore it to another direction. The following diagram is a schematic diagram of the left-hand pull

7.Lying down walking, the essentials of the movement are very simple, lie down with your body and walk with your feet in the air.

8.Stretch your abs, sit on the mat, only your hips support the ground, your legs and the upper body as close together as possible, and then quickly separate and then close together... Repeat the above movements, do not touch the ground with your hands and feet, but just support the buttocks on the ground, so that the abdominal muscles are fully stressed and stretched.

The following diagram shows the initial action:

9.Many tutorials recommend this movement, the effect on abdominal muscle exercise is more significant, and at the same time requires a certain speed, the test of abdominal muscles is also relatively large, you can adjust the intensity when you start to do it. The picture below is a diagram of the abdominal stretch

10.Straight-pull with one leg facing the ground, elbows and forearms on the ground, one leg on the ground, the other leg straight and off the ground and about one foot length from the ground, 15 seconds, change legs to do the above movements.