How to make the contours of your abs more pronounced?

No matter what kind of push-ups, you can only train the strength of the abdominal muscles, not the contour. If you want to increase the intensity, you can slow down the speed of doing it, especially if the body is suspended in mid-air for a longer time. The second is to increase the number of sets until the muscles are sore (it will hurt for a few days), this is your limit, no matter how much it is.

There is also a different way to connect the upper, middle and lower parts of the abdominal muscles, ordinary sit-ups can practice the middle and lower parts, and the upper part needs to lie on your back, raise your legs (you can straighten your knees or bend your knees), hold the ground with both hands, and then lie on your back, and generally stick your body to your thighs for 4 5 seconds.

That's not fat, it's ** and subcutaneous tissue. It's just that the quantity is not strong enough when it keeps up, and I don't feel it when I'm done. You can do it in groups, 50 pieces each, 4 to 5 sets at a time, and rest for 2 or 3 minutes after each set. It is best to do it 23 times a day. Also pay attention to your diet.

It is recommended to do it in the evening].

Jump rope 500 times After jumping, rest for 5-10 minutes.

Push-up. 5 groups.

A set of 20 movements must be standard, if you can't do so much, reduce it appropriately (tips, look forward, you can basically do it more standard).

Rest for 1-3 minutes between sets.

Relax your muscles for 5-10 minutes.

Start doing ab rippers.

Then drink salt water and rest for half an hour, take a bath, go boy.

In terms of diet, we should pay attention to reducing calorie intake, because exercise burns calories, and you eat a chocolate or drink a bottle of Coke after exercising, and all of them are in vain, which is also the reason why many people can't lose weight, carbonated drinks are absolutely not drinkable, high-calorie foods are absolutely not touched, and after 8 o'clock in the evening, you are absolutely not allowed to eat.

Increase aerobic training for long-distance running, burn excess fat, increase the amount of ab exercises, and pay attention to reasonable and controlled diet.

How to make abs more visible? 3 flank training movements, the abs of those who have been trained are very good-looking.

To make a big change in your abs, you need to follow these steps:

Reasonable diet: The formation of abdominal muscles requires the control of body fat content, so it is necessary to eat reasonably. It is recommended to control the calorie intake in the diet and increase the intake of high-protein foods, such as chicken breast, fish, eggs, etc.

Moderate aerobic exercise: Aerobic exercise can help reduce body fat content, such as running, swimming, cycling, etc. Fu Xiqi.

Do ab training: Ab training can help strengthen the ab muscles, and recommended training methods include sit-ups, crunches, planks, etc. In order to make the abs more varied, it is recommended to gradually increase the intensity and difficulty of the training, such as increasing the weight, increasing the number of reps, and decreasing the rest time.

Adequate rest: Ab training requires enough rest time to recover the muscles, and it is recommended to rest for 8 hours a day to avoid overtraining and fatigue.

In summary, to make abs vary greatly, a combination of diet control, aerobic exercise, and ab training, as well as attention to rest and recovery, are required. It takes long-term training and good lifestyle habits to achieve the desired results.

A question that many fitness people are more concerned about is how to quickly train abdominal muscles.

In fact, there is a misunderstanding in this, that is, abdominal muscles are not equal to those muscles that you expose, that is, abdominal muscles, there are many muscles that are not exposed, but at the same time it is also abdominal muscles.

There is a situation where you actually have muscle in your stomach, but it is covered in fat.

That is, the fat on your belly is too thick, so that the muscles cannot be revealed.

Therefore, some people are born with low body fat, so even if she doesn't have to deliberately practice, her silhouette can be displayed.

The first thing we have to do is to lose belly fat, but this fat loss is not something that can be exercised by anaerobic exercise such as crunches, but by running.

Because running consumes high calories, if you only rely on the anaerobic exercise of abdominal crunches every day, it is to exercise abdominal cramps, and it may not be able to have a good muscle building effect.

There is no such thing as local fat loss, you can't say that where there is muscle, there will be muscle, there is no such good thing.

So the most important thing to lose belly fat is to control the intake of diet, and at the same time, with the help of anaerobic exercise, you can lose belly fat by persisting for a period of time.

At the same time, you can also do some movements to enhance the muscle content in the body, the first is the hanging leg swing, this is a variation of the hanging leg raise, which can better exercise the strength of the abdomen.

The second is the hanging leg raise, which is actually less difficult than the first movement.

The abdomen, like other muscle groups, is a muscle, not an iron mass, and only with a good rest can you better devote yourself to training.

Abs + Core Exercise High Intensity Edition, I hope it will help you.

Drink some protein powder, and stick to doing sit-ups, if you want to maintain your abs, you must train properly every day.

It means that the abdominal muscles are not very strong, and you can do some abdominal exercises.

Stick to exercises that are good for abdominal exercises, such as curling up.

Regular running and fitness, preferably with a lot of exercise, may be more effective.

Of course, it is necessary to keep exercising to make the abdomen clearer.

Then you can do more exercises to train your abs.

You can run and exercise so that your abs are more defined and visible.

This can be done by slowly exercising your abdominal muscles to make the contour more defined.

Stick to fitness, if you are thin, you need to eat more, first gain meat and then build muscles.

The exercises for the abdominal muscles mainly include:

1.Supine leg raise, I guess I don't need to say anything about this! It is to lie down and raise the legs, it is best to lift the legs at a right angle to the upper body, not more than the right angle, then it is useless.

2.To get up at both ends is to lie down and raise your feet "at the same time" and touch the instep with both hands. But remember that this is very important at the same time.

I can do almost 200 on my sit-ups, but I don't feel anything noticeable in my abdomen. And doing this 30 makes me feel a sharp pain in my abdomen! So I love this action very much!

Here's a training plan for you: do three sets a day with these two methods, and each group will not be able to get up. The two methods are six sets in total.

It is best to do exercises with sit-ups to develop the upper and lower abdominal muscles in an all-round way. Do the sit-ups at the back. It is also done in three groups, each group to exhaustion.

Remember that if you want to practice, you have to stick to it every day, and within a month, your abs will be quite obvious, I'm just giving you a method, mainly on your own. Check the effect yourself! The effect is good, send me a message, and it will be in vain for me to answer!

If you want to have a clear muscle scale, you have to control oil and salt, the food is boiled, run for half an hour in the morning to do abdominal muscle training for 10 minutes, and run for half an hour at night to do hanging leg raises. Results in 10 days. During this period, it is best to replenish enough protein to keep the muscle from being lost.

If you want to have more obvious abdominal muscles, hip-hop dancing is a good choice, if you want to wear clothes that can still show your abdominal muscles, you can wear some clothes with special designs at the waist, such as tightening at the waist, etc., but it is recommended that you are still in your youth, do not deliberately go to the abdominal muscles to show them.

Do sit-ups, and eat some protein powder and chicken if you are tired (remember to exercise a lot after eating protein powder or it will hurt your body).

The most practical thing is to do sit-ups!

You should know that if you just want to be invisible, when doing sit-ups, every time you do one, your body should not be 90 degrees from the ground, but 30-45 degrees It is good to feel obvious pressure in the abdomen!

The amount of training, how many sets you do each set, and the interval between each set depends on your personal fitness!

Don't do too much at first, or you won't be able to do any of them the next day!

The second is persistence!

If you want to be fast, please find hormones and inject directly!

Just go for a run and exercise.

Hello, happy to answer your questions. How to make abdominal muscles more obvious, only fitness, consciously exercise muscles. Dietary attention should be paid to appropriate supplementation of high-quality protein such as milk, beef, eggs and vitamins.

Everyone has abdominal muscles, abdominal muscles are related to people's body fat rate, men's body fat is generally below 15%, women are below 17%, and more obvious abdominal muscles will appear, for people without abdominal muscles, to sum up, your body fat rate is too high, or your fat layer is too thick.

Do more aerobic exercise to lose fat and get in shape.

If you are heavier or fat, you should lose fat first, and then cooperate with abdominal training, but also supplement protein, and combine work and rest to exercise abdominal muscles, I have been practicing for a long time, abdominal muscles are not good-looking, I feel that abdominal muscles are the most difficult to train. I can't do it.

If you want to have a good abdominal muscle line, the first point is to keep exercising, abdominal training is to be done every day, sit-ups, or seated flank twists must be insisted on.

Each movement has a specialized part, and only when every movement is in place and persistent training can good results be achieved.

The first is to lose fat, so that the fat on the body becomes less, and then practice some training with abdominal muscles, curls and all kinds of abdominal muscles, there are, the thinner people are easier to come out of the abdominal muscles.

If you want your abdominal muscles to be obviously low in body fat, you have to do it, and you don't need bells and whistles to train you, so follow me next.

It depends on your body fat (fat content), and the body fat content should not be too high. The second is to practice! There are many exercises related to the Internet, control your diet well, exercise without rush, and avoid muscle strain.

Answer: You can usually do more push-ups, planks, sit-ups, etc., which is helpful for exercising abdominal muscles; You can also do some full-body exercises, such as running, swimming, gymnastics, etc., which can burn body fat and strengthen muscles, but avoid strenuous exercise to avoid muscle strains. It takes a certain process to train abdominal muscles, so it is necessary to insist on exercising every day, and then cooperate with a scientific diet, control fat intake, eat small and frequent meals, do not overeat, and eat some foods rich in high-quality protein, such as fish, chicken, eggs, etc., to replenish energy and enhance physical fitness.

Two key points for abs.

1. Low body fat percentage.

Reduce your body fat percentage.

Diet and exercise, eat less carbohydrates, give priority to protein, the body consumes more energy than glucose and fat when digesting protein.

Second, the abdominal muscles are developed.

To build abdominal muscles, the first exercises are the rectus abdominis and external oblique muscles.

You can practice muscle tearers, planks, don't buy lazy people online to train muscles, that the effect is not big, muscles should be practiced steadily.

The role of the abdominal muscles.

It is the finishing touch of the whole body.

If you can make the abdominal muscles more visible.

Your figure will definitely change a lot.

6 ways to give it to your friends.

1 Aerobic 2-3 times a week.

During the muscle-building phase. Doing a small amount of aerobic doesn't lose muscle.

It is designed to reduce fat gain.

It is recommended 2-3 times a week.

About 20 minutes each time.

2 Ab training 4 times a week.

I want to make my abdominal muscles feel stronger.

The best thing to do is to practice.

Abdominal muscles are more resistant to fatigue.

Training 4 times a week is no problem.

It is recommended to perform 4-5 movements at a time.

3 Increase weight training.

If your abs are thick and strong enough.

Even if there is some fat on the belly.

It is also difficult to hide their lines.

Do more weight-bearing crunches and rope crunches.

Use 10-12 times of weight.

4 Practice more flanks.

Serratus anterior, internal oblique, external oblique.

These muscles can't be exercised by crunches alone.

Take care of them a little more.

You'll be able to develop decent abs.

5 Exercise your lower abdomen.

The lower abdomen is the same as the upper chest.

If you don't practice it.

Not at all.

Do more lower abdominal exercises.

Blow out the last two abs.

I know that Deli has a good pen.