About working abs, about building abs

200 a day, 4 groups, 50 in each group, 1 minute interval between groups, you can practice every other day, now I am an abs man.

Learn Cristiano Ronaldo 2,000 sit-ups a day. It's sure to make your abs feel refreshed.

Please choose the following methods according to your personal situation:

1.Jog for 10 minutes, then lie down and do sit-ups. (Stick to it every day.) Every day, you can feel a burning sensation in your abdominal muscles and sweat in your head.

The standard is that when you stop, you have to hold your back up and make an ugly position to relieve the spasms of your abs.

Stick to it for half a month, and your abdominal muscles will be in shape. ）

2.To practice the lower abdomen, lie down flat and put your hands at your sides. Raise the leg at 45°.

3.Bend sideways to exercise upright. Spread your legs apart, raise your arms from side to side, bend your upper body forward, use your left hand to reach your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, then reduce, exhale. Repeat again in a different direction, 8 times in a row.

4.Leg flexion exercise in the supine position. Keep your arms flat on the ground left and right, bend your knees and lift them up at the same time after your legs are straight, inhale so that your thighs are close to your abdomen, and then exhale to slowly reduce. Repeat 8 times.

5.Leg and abdominal lifts are mainly to exercise the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. After this exercise, bend your knees and continue to do the same movement. Repeat 8 times.

6.Seated flexion The supine position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean back to keep your body balanced, and then bend your knees and abdomen to bend your abs to extreme flexion. During the exercise, your feet should not touch the floor or the bed at any time.

7."Pedal bike" exercise in the supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, the movement is fast and flexible, and the flexion and extension range should be as large as possible. It lasts 20-30 seconds.

8.Waist twisting Hold the handle in one hand or pull a certain weight of weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

Of course, nutrition is also indispensable while exercising, it is recommended to eat more soy products and dairy products, and eat some vegetables and fruits with more fiber.

I wish you a speedy success!

Generally speaking, it is better to train abdominal muscles, than **. Everyone's fat ratio is different. But as long as the fat is compared to the abs, the abs will definitely come out, in fact, to train the abs, the main running can be! Do a few sit-ups by the way. Run at a high intensity every day! Eat two eggs after the run. Don't eat egg yolks! If you can, you can eat whey protein powder!

As long as the whole body fat is down. You can see the abs all the time!

Continue to practice, wait for more blocks, continue to practice, everyone has it, the degree of development is different, let's practice fat first.

In fact, this depends on the individual's physical fitness, the group is usually a group of 20 25, and then do a group after 1 minute, do three sets of rest in a row, and it is best to do it with aerobic exercise (such as running). If you lack exercise for a long time, you can reduce it appropriately, but gradually increasing the number every day is the most important thing, because the effect of long-term chanting or beating the same amount is not obvious.

Yes, do 4 sets of endurance training a day, each set of 10 15 in a row, and rest for two to three minutes after doing one set.

If you feel that you still have spare strength, you can increase the number of mills per mu in the group or increase the number of times in each group. Blind.

It is wise to get fit by exercising. But for exercise, persistence will have an effect. I see you've even bought the tools. It's just that the heart is absolutely empty. Let me give you a few suggestions.

You can exercise your lower back muscles (mainly abs) to have strong abs and beautiful lines.

1. Turn your waist ten times to the left and right before exercising.

2. It is recommended to do a small amount of sit-ups at the beginning. (Do three sets in the morning and evening, and each group of 10 strokes is good.) ）

3. Wait until you have a certain skill and waist strength. Aggravation (aggravation can be done with an appropriate amount of weight; Increase the dosage so that you don't lie down to the bottom every time you lie down, and only lie down halfway and get up. ）

4. Remember to turn your waist as you did at the beginning every time you do it, so that the nerves and blood circulation in your waist can achieve better results. The waist is an important pillar of a man. Huh

It's so sour to hit so much. When it comes to sports, details matter.

If there are any details that you don't understand, add q453015154 and will be happy to teach you to have strong abs and lines.

I do 200 sit-ups and 100 sit-ups and 100 slumped crouches a day and raise my legs.

Your age is okay, and it is recommended that you jog for more than 40 minutes a day in addition to abs training.

It must be combined with Qi Wangji aerobic, otherwise it will have no effect.

The fat layer is thick, causing your abdominal muscles to not show a good visual effect even if they are developed, so I suggest that you increase the amount of aerobic training every day, reduce the body fat content of the high and high body segments, and then combine it with abdominal training is more scientific.

First of all, it is recommended that you learn to belly dance, lose fat and move muscle groups and joints regularly, and match them with food. When you feel that the abdominal fat has decreased and the strength has increased, try to do sit-ups, supine leg raises and other exercises to exercise your abdominal muscles. Be sure not to be greedy, to exercise regularly, planned, purposeful, and focused.

If you have any other questions, please contact us.

This is simple, you have to insist on push-ups and sit-ups every day, 20 on the first day, add 2 a day, until you can do 100 per group, insist on doing it for half a year, if it doesn't work, you look for me, but see if you can stick to it.

Stick to doing sit-ups every day. Running. Do some exercise.

I'm a "9-pack ab", why is it called that? Yes. Because I am proud of my abs!

After 8 years of personal experience and clinical trials, I have summed up some doorways! I'm willing to help you "exercise your body"! Add friends!

Your current age is not suitable for fitness, especially if you want to increase local muscles; When you are 17-20 years old, it is more suitable, otherwise it will hurt your muscle keys and then regret the end of the body, and then there is no coach to guide you, it is easy to have problems, which will hurt you.

Because you didn't go to the gym and you didn't do well, if you're skinny, it's certainly not obvious.

After more than a year of training, you definitely have abs, and what you should consider is whether the abdomen is covered with fat

Sit-ups are not standardized, the fat is too thick, and the diet is unreasonable......