How do you get your abs out? Please teach with high fingers

First, fix the upper abdomen and practice the lower abdomen. Second, fix the lower abdomen to practice the upper abdomen, such as curling the abdomen to defend the ground, and the third is to turn the body.

First of all, eat less high-fat food, jog for three to five kilometers first, and then do sit-ups, one-legged knee raises, and push-ups! It is carried out in groups, it is recommended to have multiple groups, many people think that push-ups are to train strength, but in fact, it can also train abdominal muscles!

1. Find out your body fat percentage. In general, when your body fat percentage drops to 13% (men) or 17% (women), you'll start to see six-pack abs. Of course, there will always be exceptions.

But for most people, to develop a noticeable six-pack abs, you have to lower your body fat percentage. There are many ways to determine body composition, the simplest is to use a body composition analyzer in the gym. You can also look online for other ways to calculate your body composition.

2. Perform exercises for abdominal muscles. Work your abs 5 days a week. Each exercise should be performed in 3 or 4 sets, and each set of exercises should be repeated as many times as possible.

If you have more than 30 reps per set, you can add weights (e.g. with a fitness ball) to make them more challenging, and the number of repetitions per set will be reduced. You should: Lie on a gym bench with your legs straight and elevated.

This exercise works the lower abdominal muscles. Lie on the ground, lift your feet (you can also place them on a fitness ball or bench), and do sit-ups. This exercise works the upper abdominal muscles.

Lie flat on the ground with your knees bent with one foot stacked on top of the other and your upper body remaining motionless to work your striated muscles.

3. Conduct high-intensity interval training. High-intensity interval training includes all aerobic exercises. Most people think that as long as they do more sit-ups, they can develop six-pack abs.

But in fact, you'll need to lose a lot of body fat to get the six-pack you've always dreamed of. Therefore, you need high-intensity interval training. Running, biking, and swimming are all great ways to work up a sweat.

Examples of high-intensity interval training are as follows:

Run 100 meters at full speed, then walk 100 meters, repeating 10 times. This means that you have to run 100 meters at full speed and then walk briskly back to the starting point. Repeat this process 10 times, the entire exercise lasts about 30 minutes, with the goal of accelerating the heartbeat for 30 minutes.

You can do interval training 5 times a week with exercises that target your abs.

4. Drink plenty of water. During high-intensity workouts, the body must stay hydrated. In addition, drinking water can also help prevent bloating. When dehydrated, the body retains water, leading to bloating. Drink plenty of fresh cold water throughout the day to keep your body hydrated, healthy and avoid bloating.

5. Note: If you want to have abdominal muscles within a month, it is not only a reasonable exercise and diet, the most important thing is motivation, and you must stick to it every day after making a plan, so that you can show off your abdominal muscles after a month.

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?

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

Belly beautifier, this one is very convenient to use, follow me to practice these movements.

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

Sit-ups in groups of 50 for a total of 10 sets.

Once in the morning and once in the evening, plus a moderate amount of exercise.

To exercise perfect abdominal muscles, you need to do aerobic exercise + anaerobic exercise + diet, only *** these three points, you can have perfect abdominal muscles.

Aerobics. To make your abs visible, you have to do a lot of aerobic exercise to reduce subcutaneous fat. It is conceivable that no matter how good the figure is, wearing a thick cotton coat, others will not be able to see it.

Sit-up. Sit-ups are the best way to train your abs because they involve most of your abdominal muscles.

The correct training method is:

1) Lie on a soft cushion, face up, with your hands crossed behind your head and in front of your chest.

2) Stretch your lower back against the mat.

3) Lift your shoulder blades 1-2 inches off the ground and move closer to your abdomen.

4) Exhale as you get up, with your jaw slightly tucked and your neck straightened.

5) Hold the peak contraction for 1-2 seconds.

6) Do not relax completely when descending, maintain the tension in the abdomen.

Ab training essentials.

1) Dieting. 2) Drink plenty of water, which will make your abs look more beautiful.

3) Train your abs once every two days.

4) On training days, train your abs first.

5) Be persistent.

I wish you a speedy success!!

Aerobic exercise is just a training for body fat, and what you need is an all-round training that specifically targets the abs and is high-intensity.

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

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

Check it out, I hope it helps you.

Ab exercises are actually very simple, which is to do sit-ups, and the main thing is that you have to stick to it.