How can you train your stomach and build muscles

The abdomen is at the most important part of the body and is particularly noticeable. Whether the number of abdominal muscles and the arrangement are neat or not is caused by the innate muscle type, and there is not much necessary connection with training. For example, Ronnie Kuhlman, although he is already Mr. Olympia in many worlds, his innate abdominal muscle shape is always his biggest regret.

So some people have 8 abs, some people have 6 pieces, some people have 4 pieces, some people are neatly arranged, but many more people are not neat. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles. So, don't neglect bodybuilding exercises for your abdomen.

1. Bend sideways and stand upright. Spread your legs apart, raise your arms from side to side, bend your upper body forward, use your left hand to reach your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, then reduce, exhale. Repeat again in different directions, 20 times in a row.

2. Leg flexion exercise Supine position. Keep your arms flat on the ground left and right, bend your knees and lift them up at the same time after your legs are straight, inhale so that your thighs are close to your abdomen, and then exhale to slowly reduce. Repeat 20 times.

3. Lifting the legs and closing the abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. After this exercise, bend your knees and continue to do the same movement. Repeat 20 times.

Fourth, the seated flexion position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean back to keep your body balanced, and then bend your knees and abdomen to bend your abs to extreme flexion. During the exercise, your feet should not touch the floor or the bed at any time.

5. "Pedal bicycle" exercise supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, the movement is fast and flexible, and the flexion and extension range should be as large as possible. Lasts 30-60 seconds.

6. Twist the waist Hold the handle with one hand or pull a certain weight of weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, gradually increasing, 1 2 times a day.

Combined with sit-ups, you also need to practice the bow 90 degrees.

The legs are straightened at 90 degrees to the body, and the pp touches the ground into a fulcrum, which can last as long as you can.

Have you ever eaten barbecue?

If you've eaten it, you'll be fine!

You press the grill on your belly and you'll have six-pack abs in seconds!

Stick to sit-ups for 3 to 5 days to see results.

But you can't say that you won't do it when you're tired, you must stick to it until you can't do it anymore.

Otherwise, the workout is equal to 0

Sit-ups, not a special effect, but the most useful.

Play basketball with me, they say do sit-ups, you really do it every day, it's very annoying, but playing ball is different, one is entertainment, you can also play ball bubbles!

Why did it come to Poetry and Song?

Sit-ups every day.

Sit-ups, 50 per night, for a month!

Do sit-ups with single parallel bars and legs.

<>1. How to train abdominal muscles?

1. Sit-ups, push-ups, unilateral arm push-ups and other methods for exercise, and you can also do unilateral arm push-ups or sit-ups weight-bearing exercises. This kind of training can build the abdominal muscles.

2. If you need professional training, you can carry out some professional fitness exercises under the guidance of professional fitness coaches, so that the effect of exercising abdominal muscles will be better and faster. At the same time, it is important to pay attention to the nutrition of the diet to help accelerate the growth of abdominal muscles.

2. Precautions.

1. Balanced diet: If you want to exercise your abdominal muscles, your diet should be in line with the growth and physiological characteristics of your body. In order to achieve a good effect of exercising abdominal muscles, it is necessary to have a variety of nutrients, the right proportions, and a balanced diet.

2. In terms of diet: when exercising abdominal muscles, try not to eat too greasy, eat lightly, and not eat too much fatty and sugary food, which will easily lead to excessive fat accumulation in the waist and abdomen, which will affect the effect of abdominal muscle exercise.

3. High-protein food: Protein can effectively repair damaged muscle fibers and help muscle growth. It can be supplemented with high-protein foods such as eggs and beef to achieve the effect of exercising abdominal muscles.

All in all: the training of abdominal muscles is a long and complex process, abdominal muscle training should first strengthen the body's aerobic exercise, improve the body's muscle state, and can also have regular sit-ups.

Exercise every day.

Method: Abdominal end.

That is, after lying down, the legs are straightened, and the lifting is at a 45-degree angle to the level of the abdomen. Rest for about 1 minute after you can't hold on until you can't hold on, and then continue to do it, if it's about 6 or 7 times for boys, and 3 or 4 times for girls. The most important thing is to stick to it every day.

At the beginning, it is a sit-up, which can be said to be an action that everyone can do and is easy.

However, when exercising, you should pay attention to the tilt of the limbs, which will make the abdominal muscles uneven left and right in the future.

I am. Hey, it's being redeemed now.

Try to do as much as you can. Do your maximum every time, preferably if your stomach hurts a little, take a 3-minute break during the viewing time, and do it at the beginning, it must be similar to the last time. Absolutely no less. Do this for 3 sets in a row.

Each group has to reach its limit.

Slowly your abs will have lines, from top to bottom.

It is best to practice once every 2 days.

Remember not to stop. This abs training is the most taboo.

There is also the time between groups in the future, it is best to slow down to 1 minute and 45 seconds, which is more scientific.

When resting in between, it's best to stretch your arms straight and pull back.

It hurts. But there are certain benefits to the muscles.

In short: persistence is the most important thing.

Muscles come from exercise.

Insist on doing sit-ups every day

The flank plus the rectus abdominis muscle is more than 10 pieces, in fact, everyone has it, but few people usually practice the flank, so you can't see it, as long as you strengthen the training, you can have it.

Sit-ups, hands down, push-ups, stick to it every day.

Sit-ups, push-ups, and exercise every day.

Do more sit-ups and push-ups.

4 steps to get your perfect abs.

None of you have taken perseverance into account. If you make 200 for the first time. My abdomen was sore for the next few days, what else should I do?

So it's best to take it step by step, stick to it, slowly increase the quantity, do 50 on the first day and 55 on the second day, anyway, it can't be less than the previous day. It's a lot of stamina, so don't force yourself to do it if you don't feel like you're in shape.

First of all, you should pay attention to the diet, don't eat high-fat, two eggs a day, but you can only eat egg whites, eat some vitamin tablets, and then you can do sit-ups, you don't have instruments at home, you can only do this, insist on 200 a day, you don't need to do it all at once, you can do it separately