What are the best ways to train your abs and what is the most effective way to train your abs

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

Sit-ups to be loaded!! Hold a heavier thing on your chest when you do it!! Get up slowly and lie down slowly!!

Adjust your breathing!! In this way, it will be effective in half a month! If you're skinny, of course!

The effect is even more obvious! Thank you.

<> abdominal muscles include rectus abdominis, transverse abdominis and internal and external oblique muscles, and all three parts of exercising abdominal muscles need to be exercised. The first one is the supine crunch exercise, this action can be a good exercise for the upper abdomen, first lie on the mat, bend the knees with the legs and knees suspended 90 degrees, hold the back of the ears with both hands, curl up when exhaling, return to the starting position when inhaling, repeat the exercise in turn, and do 3-4 sets each time. The second, the supine leg press, which works the lower abdomen well, lie on your back on the mat with your hands fixed above the mat, your legs straight and hang in the air, and then bend your knees so that your thighs are closer to your chest, and at the same time extend your legs upwards to get your glutes off the mat.

The third is to lie on the back, mainly exercise the internal and external oblique muscles, which is often said to be the fat on both sides, first lie on the mat, bend the knees with the legs in the air, the upper body is half lying, the arms are slightly stretched above the chest, the arms are rotated to the sides of the body, and the body is required to be controlled when doing it, and the rhythm is slightly slower, not too fast.

The important thing in muscle training is to experience the movements, not to blindly pursue quantity and speed. What should be paid attention to is to start slowly at a uniform speed and maintain the highest power point. Abs sit-ups, hanging leg lifts.

The most taboo thing about sit-ups is that the speed is fast, it looks like a tiger and a tiger, in fact, it just started with explosive power, and the remaining 90% of the process is pretending, so it must not be fast, to maintain a uniform speed, keep the abdominal muscles always in a tight state, and you really want to do more with half the effort, just do this, when you reach the body and the plane at a constant speed about 30 ° angle, don't continue to go up, but keep it, and then fall back and come again, this angle is the apex of the abdominal muscles, If you usually do 100 it is very easy, I guarantee that if you do the standard of 40 will reach the training amount, and you can know the effect the next day, so cool that you scream.

In short, the most important thing is to appreciate the movement. You do this, and it will work in three months.

The key to training abdominal muscles lies in the intensity of the movement, and the more times you know how to dismantle, 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.

Each movement is exercised about 10 to 15 times.

<> four movements to exercise your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do more than 30 sit-ups, then do a leg press; If you can do more than 15 supine leg presses, you can do two ends; If you can do more than 15 from both ends, you can do a hanging leg raise.

Practice three times a week, practice 3 sets of one movement each time, and do about 10 in each group. 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 you have a small belly, you also need 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.

<> to build muscle, you must exercise regularly, exercise in a targeted manner, and consume enough nutrients. The practice movements must be standardized, the convulsions are high, and you must reach your own limit in each exercise, so as to better strengthen the lines of the muscles. Doing a small amount of muscle exercise can make the muscle lines more attractive, but after exercise, the load on the body will gradually increase, so it is necessary to have a good diet and the right way to relieve fatigue.

Recipes to build muscle.

1. To promote muscle growth, it is necessary to supplement enough protein. Proteins are generally divided into two categories: plant proteins and animal proteins.

Obtaining vegetable protein from food generally relies on soy products. Egg whites, beef, fish, etc., all contain animal protein. If you want to gain muscle quickly, you can also eat an appropriate amount of protein powder, which can play a role in building muscle quickly.

In the case of muscle growth, you can't blindly do exercise, and it is recommended that you don't blindly believe in muscle building products.

2. Consume sufficient dietary fiber to enhance human metabolism, which can promote the burning and discharge of body fat and increase the sense of muscle line.

It's simple to work out at home.

1. Do push-ups a day, do three sets, about 10 times, rest for 10 seconds during the period, and increase in turn according to your own situation, which is related to personal tolerance.

2. Enhance arm strength, mainly to strengthen the exercise of biceps brachii and forearm muscles, the simple way is to lift the dumbbells with both hands, flex and extend the arms, lift the dumbbells from the bottom up, repeat 20 times as a group, rest for 10 seconds during the period, and adjust the number of groups according to the ruler socks of the root trace.