How do you train the top two of the eight pack abs?

Abs are the hardest part to exercise, and if your body fat doesn't drop below 10 percent, you won't see it even if you do it.

Train the whole abdominal muscles at both ends, train the lower part of the abdominal muscles with supine leg presses, and train the upper part of the abdominal muscles with sit-ups, so that you can train the top two abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, try to do it as soon as you recover, and the number of each group is appropriate to do tired.

Practice more than four times a week.

Lie on the ground on your back, your legs are **, your legs are at 90 degrees, your hands are crossed in front of your chest, you can do crunch exercises, your shoulder blades can be off the ground, 20 per group, three to four groups a day

Sit-ups, remember not to touch the ground with your back, up and down, the car to the ground, hold on.

Many people will have this problem, they have been working out for many years, and they have always wanted to have a well-proportioned and beautiful eight-pack abs, but no matter how they practice, there are only six pieces; Even worse, the abs on both sides are not symmetrical at all; What's more, some friends haven't found a way to exercise their abdominal muscles and don't know how to practice, and they don't have a piece. Instantly, I felt that it was too difficult to train abdominal muscles. So for those who have been working out for many years, but don't even have abdominal muscles, you should be embarrassed to say that you have been healthy for several years!

Because it's unconvincing!

For professional fitness friends, in addition to having a firm and beautiful muscle, abdominal muscles are also another secret**, and the two constitute an important part of fitness friends to show their training results. Of course, you will be envious of this body that can do both, and you will secretly wonder why you have not been able to develop proud abs.

The answer is? For friends who can't train eight-pack abs no matter how they practice, I can clearly tell you that the "number of blocks" of abdominal muscles is innate! It's not that you have as many pieces as you want to do.

Are you sure? That's true! The abdominis muscles that we often talk about usually refer to the rectus abdominis muscle, which is actually a muscle, and the tendon strokes attached to it make it look like several pieces.

Here's the point! The number of tendon strokes determines the "number of blocks" of your abs. If you have 3 left and right tendon strokes, you will have 6 abdominal muscles; If you make 4 tendon strokes on the left and right, you will be able to have the 8-pack abs you have always dreamed of!

For friends with asymmetrical abdominal muscles, it should be the following situation, such as 4 tendon strokes on the left and 3 tendon strokes on the right, and you will naturally have 7-pack abdominal muscles.

Now you can understand why you can't train 8-pack abs after so hard work! Because the number of tendon strokes is innate, if you are born with 6 tendon strokes, you will never be able to train eight-pack abs, and secondly, if your abs are born asymmetrical, it is unlikely to train symmetrical abs. There are also fitness friends who don't have abdominal muscles, but you don't find the right way to exercise abdominal muscles.

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.

Of course, if you want to train the ideal abdominal muscles, finding the right method is the key, the rectus abdominis is usually divided into the upper abdomen and the lower abdomen, the classic action of practicing the upper abdomen is the curl, and the classic action of practicing the lower abdomen is to raise the legs.

The last two pieces can be achieved with a reverse crunch.

But the above six pieces still need to be practiced, so the nazhi omen must be practiced for both the fierce and the reverse curl.

Abdominal cavity renting muscles. The main training methods for abdominal muscles are crunches and counter-crunches.

Crunch. <>

Training: Do 3 to 6 sets of 12 to 15 reps per set according to your own conditions, with 90 seconds of rest between sets.

Reverse curls. <>

Training: Do 3 to 6 sets of 12 to 15 reps per set according to your own conditions, with 90 seconds of rest between sets.

Stretch: <>

Two sets, each set of 15s, do one set of rest for 5s, start the second set.

Deadlift, exercise the strength of the lower back. If you want to train the bottom two abdominal muscles, sit-ups are not possible, you must lie on your back and raise your legs, and you have to bear weights, because the weight of your legs is too light, and it is not easy to produce results. Then you can practice carp stiffness, and you can exercise the bottom two abdominal muscles in a moment.

How to practice the top two of the 8-pack abs:

1: The best way to train the top two abdominal muscles is to do sit-ups, do 100-200 each time, 20-30 for 1 group, at least 5 sets, depending on the individual situation. You can increase the weight appropriately, hold a dumbbell or discus or something, and put it behind your head, the effect is better.

2: Push-ups can also work your abs. Remember not to be tired at one time when exercising, you must do it in groups to have an effect, generally about 100 each time, at least divided into 5 groups, depending on your own situation.

3: Grasp the hand in a high place, so that the body is vertically suspended, the waist and abdomen are lifted up forcefully, so that the legs and the upper body are 90 degrees, pay attention to the body do not shake, do not exert force in other places, also do it in groups.

4: If you have a lot of belly fat, you should insist on aerobic exercise, running is very effective, you can lose excess fat, so that the muscles can be better displayed.

It's good, but it looks like it's only six pieces.

The last two pieces can be achieved with a reverse crunch.

But the above six pieces still need to be practiced, so both the crunch and the reverse crunch must be practiced.

Abs The main training methods for abs are crunches and counter-crunches.

Crunch training: Do 3 to 6 sets of 12 to 15 reps per set according to your own conditions, with 90 seconds of rest between sets.

Anti-crunch training:

According to your own conditions, do 3 to 6 sets, each set of 12 to 15 times, with a break of 90 seconds between sets.

Stretching: Two sets, 15s each, 5 seconds after one set of rest, start the second set.

The following abdominal muscles should be raised leg exercises, generally the human body lies flat, and then lifts the legs to between 30 degrees and 45 degrees, standing still, until you can't hold on to a group, rest for a minute to about 80 seconds to start practicing the second group, repeat the above movements, practice five to six groups, do it regularly every day or every other day, and persist for about three months, the effect is obvious.

Put your legs a little higher on the cabinet and do sit-ups. There is also the two heads, the upper body and the lower body are lifted at the same time. Absolutely effective, I'm 16 years old, practiced, the 7th and 8th blocks are almost out, and I guess I've been practicing for a few weeks.

The frustrating thing is that the abdominal muscles on both sides of me are asymmetrical, the right is high and the left is low, and I solve.

Grab the horizontal bar with both hands!! Put sandbags on your feet! Then lift your feet up! I can do it well to reach the level! Make 5-6 pieces at a time!! Do 7-8 sets!!

All the ab training you want is here, fifteen reps each three sets per day!

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?

The eighth piece is coming out, the seventh is coming out, and the eighth piece is coming out, haha.

Uh-huh. Try knee-bending sit-ups. Find someone to press your legs. Do it as quickly as possible. The speed must be fast. A set of twenty to twenty-five is fine. Four groups. An interval of one and a half minutes between each group is sufficient. Here's the advice of a bodybuilding teacher...