How to train the abdominal muscles of the student party, and how to train the abdominal muscles quic

At the beginning: abs: 4 sets from both ends.

Supine leg press 4 sets.

Crunches 4 sets.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Practice more than five times a week.

Body fat percentage needs to be below 10% to have obvious abdominal muscles, if the body fat percentage is high and you need to lose fat, the following is a sharp tool to lose belly fat:

1. Running for 3 minutes + sit-ups (mainly exercising abdominal muscles) for 1 minute.

2. Running for 3 minutes + freehand squat (mainly exercising leg muscles) for 1 minute.

3. Running for 3 minutes + push-ups (mainly exercising the pectoral muscles) for 1 minute.

4. Running for 3 minutes + supine leg press (mainly exercising abdominal muscles) for 1 minute.

5. Running for 3 minutes + freehand lunge squat (mainly exercising leg muscles) for 1 minute.

6. Running for 3 minutes + plank (mainly exercising abdominal muscles) for 1 minute.

7. Run for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute.

8. Running for 3 minutes + sitting and tucking legs (mainly exercising abdominal muscles) for 1 minute.

9. Running for 3 minutes + supine knee bend and hip promotion (mainly exercise lower back muscles) for 1 minute.

10. Running for 3 minutes + supine knee bending and leg tuck (mainly exercising abdominal muscles) for 1 minute.

1. Running for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity? We can measure it this way, and the body feels between tired and not tired when running.

Practitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

3. When doing muscle training, it is recommended to do as much as possible in 1 minute, 10 can be done, and 8 should never be lazy. If you do the same more, the better the effect of losing fat on your belly. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

4. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results if you stick to it for 6 weeks.

15 reps per set, 3 4 sets of loops, 20 seconds of rest between sets, persistence is victory!

This set of abs tutorial is given to all the students, and they are practiced along with my movements.

How do students build abs fast? Now many people are aware of the benefits of exercise, and they have gradually begun to learn to use their spare time to start exercising, and there are also a group of people who like to exercise their muscles and look very strong, so how do students quickly train their abdominal muscles?

1. Students with a thin body can do push-ups, starting with 10, increasing a certain number every day until they don't sweat much when they do it, they can do 100, and then they can do 100 for a long time.

If you are thirsty when you do exercise every day, drink water, don't drink dairy products or eat calorie-rich things, and only eat 8 minutes a day, sleep regularly, can't make up for sleep or who goes back to sleep, it's best to walk or ride a bike every night, stick to it and it will be successful.

2. For overweight students, this is much more difficult than the above, because you have to lose belly fat to train your abdominal muscles, first do frog jump push-ups every morning, do 4 sets of 15 reps each, then run for 20 minutes, run for 20 minutes at night, do frog jump push-ups and do the same as in the morning, and those who do abdominal muscle tears must eat one hour after eating.

Ab exercises are available in the following ways:

1. Sit-ups.

Sit-ups are a cliché to train abdominal muscles, many friends know that practicing sit-ups can train abdominal muscles, but if you don't master the correct posture of sit-ups, the effect of training abdominal muscles is not obvious. In fact, practicing sit-ups is very simple, and the key is to master the power point. If you want to train the abdominal muscles, you should use the abdominal muscles to exert force, rather than relying on the strength of the neck, arms, spine and other parts in order to lift the body up.

2. Pedaling 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, hold the pose for 2 seconds, and then reset. Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

3. Raise your legs and crunch your abdomen.

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 with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest.

(1) One group: standard 60 sit-ups and 30 push-ups, both of which can train abdominal muscles. (You can practice a few more sets a day).

2) Exercise methods.

Upper abdominal crunches.

Lie on your back with your knees bent, hold your chin with your hands in fists to avoid shaking your head, curl your upper body to about 35 40 degrees, keep your lower back close to the ground, and do this slowly when you return to lying down, repeating this movement 15 to 20 times.

Lower abdomen curl movement.

After lying down, hold the fixed frame with both hands, bend the knees with both feet at 90 degrees, roll up the lower body with the strength of the lower abdomen, let the buttocks leave the mat, maintain a fixed posture with the knee joints, and slow the movement to resume the preparatory action, and repeat this movement 15 to 20 times.

Flank rotator muscles.

Lie flat with your feet bent at 90 degrees, your hands flat on your sides, your feet together, rotate about 45 degrees to one side of your body, keep your opposite shoulder fixed, and do this 15 to 20 times as you recover.

Resistance ball flank training.

Standing, hold the ball with both hands to the top of your head, bend your upper body to one side, stop for 2-3 seconds, pull until the opposite muscle feels tight, and then return to the preparatory movement, doing 15 to 25 reps in the left and right directions. Special attention should be paid to the fact that the pelvic action should be fixed and not skewed left and right.

Internal and external oblique muscle training.

Lie flat, bend your feet 90 degrees (feet can be on the wall or on a chair), put your hands in front of your chest and palms crossed, roll your upper body, and use the force of abdominal rotation to keep the opposite upper back off the ground, and the lower back should be against the ground, repeat 15 to 20 times.

Waist rotator.

Sit flat on the equipment, keep your chest on the cushion, clamp your thighs tightly on the cushion, rotate your body to one side, and then rotate left and right to the other side, repeating 15 to 20 times, paying special attention to the upper body to stick to the cushion.

Abdominal training machine.

Lie flat on the equipment, hold the grips on both sides of the head with both hands, bend the knees, adjust the weight to the appropriate load, and do the body curl motion, continue to move back and forth 15 to 20 times. It is important to note that the body should not be completely relaxed when lying back.

Bar push-ups. Place your forearms on the mat with your feet shoulder-width apart, your head in a normal position, your eyes level at the mat, feel your abdomen shrink in, and hold still for 15 to 20 seconds. Be careful not to lift your hips, and keep your breathing smooth and don't hold your breath.

The most difficult flank to work.

The location of the mermaid line is the flank muscle area that is difficult to train, because the line is not as obvious as the abdominal muscles, and it is easy to become an area of fat accumulation, many people are not only easy to ignore when training, but also not easy to see results. It is advisable to do anaerobic muscle training before muscle training, and then start 30 to 45 minutes of aerobic training to allow the body to start burning fat. In addition, it is also necessary to supplement protein appropriately after exercise to provide nutrients needed for muscle growth.

Precautions. Don't lift your hips, breathe smoothly and don't hold your breath.

No matter where you are, if you master your own training essentials, you can still train eight-pack abs.

As long as you exercise more every day and control your diet and sleep, it will be effective in a month.

It only takes one or two movements to build your abs. The key to building abs is the intensity of the movements, not the more reps 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. In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the load training of that weight can make the muscles thicker and the strength speed increase, but the endurance increase is not obvious.

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 body fat percentage is higher 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 in between.

Hello! Sit-ups or a run!

First, sit-ups exercise the abdominal muscles.

This method of sit-ups is still more respected, friends who exercise regularly should be able to understand the benefits of this exercise to the human body, and whether it is a boy or a girl, you can use this method to exercise, its exercise intensity is moderate, so for every group of people, it is very applicable, if you feel that your body strength is relatively high, you can increase the amount of exercise appropriately, so that you can also train the abdominal muscles faster.

The thing to note is that in the process of exercising, we need to exercise in groups, and do not do a lot of exercise at one time, otherwise it will be difficult to achieve good results. Everything is gradual, don't think about becoming a fat person in one bite, and slowly tempering your will is the shortcut to success.

Second, bench press to train abs.

Bench press is a fitness method that is more suitable for use in the gym, and for fitness novices, this fitness method may have a certain degree of difficulty, so it is recommended that you consult a professional fitness coach and perform bench press exercises under their guidance, so as to ensure efficient fitness.

When exercising, we also need to pay attention to protecting ourselves, because many fitness exercises are relatively high intensity, if there is not enough exercise knowledge or protective measures, it is easy to have muscle strains and other accidents, so we should still improve our awareness of self-protection to avoid this situation.

Third, lift the barbell to train the abdominal muscles.

Lifting a barbell is also a very effective exercise method, but the intensity of this exercise is relatively large, so not everyone can use it, we should still ask others for help when training, there is an assistant on the side to assist us in exercising to avoid some accidents, some friends are more careless, so there will be a sprain of the waist, serious and even lead to us symptoms of spinal damage, so we must be more careful.

Fourth, carry the iron ball to train the abdominal muscles.

Lifting the iron ball can also help us exercise our abdominal muscles, but this kind of exercise also requires us to spend a certain amount of time and energy, and nothing can be easily achieved, so we must have sufficient psychological preparation before exercising, so that we can persist until the moment of victory.

You can do sit-ups, this one is better. You should also pay attention to your diet, do more exercise, and do all kinds of exercise.

Running, jogging and sprinting, sit-ups, lemonade, crunches, touching heels, taking turns raising legs, reverse crunches, planks The force must be in place and ensure that the amount of training is small and many times. Supplement more protein, you can drink protein powder.