How to exercise to build 6 pack abs! Let s take a closer look at the methods and steps!

You go online and search for ab rippers, this is very effective.

Find a stool and lift your legs so that your entire leg is 90 degrees to the ground, or do a knee bend and raise your knees as close to your chest as possible. The leg lift is a very good training for the lower abdomen, a set of 30 times, many exercisers can also choose to do this exercise on the machine, the same set to complete as many reps as possible, 3 to 4 sets as well.

Do you have dumbbells, if you have them, bend down, hang your arms, flatten them to the left and right like "birds", train your shoulders, train your abdominal muscles, and your sit-ups are very good, you can cooperate with the upper hand to hold dumbbells to increase the amount of exercise.

Step by step and be careful of injury.

Buy a breast expander, it is not expensive, it is only more than 20 yuan, the chest is flat, as long as you insist on it for a year, your shoulders will be widened to a certain extent. Doing abs push-ups is a great option, as well as muscles in the arms, chest, and shoulder straps.

If you want to train your abs, you need to train to lose fat first, and train continuously.

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

The movements of exercising abdominal muscles at home are here, let's learn together!

Stick with it and you'll get what you want.

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

This depends on your body shape, if you belong to the thin type or standard body is easy to do, if you are a little fat, then you have to lose fat first, and then cooperate with the following movements to practice.

Let me introduce you to a few movements: (do it one action at a time).

1 Sit-ups: Do 3 sets of 20 in each set, with a 1-minute interval between each set, and stretch after each set. (I don't need to introduce this action!) ）

2 Supine leg press Do 3 sets of 20 in each set, with 1 minute interval between each set, and stretch after each set. (First, lie on your back on the mat, put your hands at your sides and balance your body, get your feet together, and lift your feet up with your abdomen until your legs are at 90 degrees to your upper body, then slowly fall down, repeat 20 times).

3 Supine with two ends Do 3 sets of 20 in each set, with an interval of 1 minute in each set, and stretch after each set. (First, lie on your back on the mat, stretch your hands back, put your feet together, exert force on your abdomen, lift your hands and feet at the same time, touch your knees with both hands, and then slowly return to the original position, repeat 20 times).

The easiest way is to insist on doing sit-ups, 10,000 times a day, in batches, and ensure that the effect is obvious for a month.

Fasting muscles 6 minutes a day for a month OK!!

Doing sit-ups and back lifts is going to be more and more every day

Hehe, that's the right question.

I've been envied since junior high school abs haha narcissistic ha!

You're in good physical condition, a little skinny and not strong enough. About your question:

On the one hand: do push-ups every day, and know from your problems that you shouldn't be doing much, so you don't have to do a lot, do it to the best of your ability, and reach your limits. Persist every day, strive for progress every day, one more than yesterday.

On the other hand: use the single parallel bar In the case of the horizontal bar: hold the hands together, the body will naturally sag, and then use the waist force to move the legs up, work hard to 90 degrees, repeat the operation several times, and persist every day.

In the case of parallel bars: hold your hands up, your body will naturally sag, and then use your waist force to move your legs up to 90 degrees Nuri, and repeat the same several times.

Warm up before a workout, burn fat at the same time, and relax your muscles when you're done.

This thing is expensive in persistence, when you insist, you will be happy to see the effect, and the eight pieces will be highlighted, so you must persevere. Sports people should love sweating and not be afraid of getting tired!!

Get up in the morning with two sets of 15 sit-ups.

One hour before bedtime, two sets of fifteen each.

Don't exercise a lot at once, if you don't exercise for a long time, too much exercise will affect your normal life.

Causes muscle soreness.

Core training movements that are ten times more efficient than the abdominal wheel.

1.Start by jogging on an empty stomach for 30 minutes.

2.Sit-ups, etc.

First of all, it is important to arrange a reasonable diet before building muscles, to have enough protein intake, to control fat intake, and to eat less greasy foods. Eat more vegetables and fruits, and the intake of starch is not easy to exceed. Such as rice and potatoes.

Eat more white meat and less red meat, such as chicken. After your workout, you can supplement with some protein powder.

Be sure to have plenty of warm-up time before exercising, usually 15 minutes to half an hour, to get every part of your body fully moving. This is very important. This is mainly about exercising the muscles of the upper body.

Friends with conditions can go to the gym to exercise with the help of various fitness equipment, and there is a professional tailored guidance.

Ways to get fit:

First, push-ups. Push-ups are basically not limited by space, you can practice in most places in the room, do push-ups can work the pectorals, latissimus dorsi, triceps, biceps, and can exercise the abdominal muscles. Doing push-ups in different ways can have the effect of working different muscles.

Practitioners can practice according to their own situation, first using the group practice method, a group of 15-40, do 3 to 5 groups. During the exercise, the relative strength of the slow exercise is the exercise, and the absolute strength of the fast exercise. The distance between the hands and the chest also affects the muscles being exercised.

Friends with good physical conditions can also put their feet on objects, higher than their shoulders, to increase the difficulty of exercise. In conclusion, push-ups are the best and easiest way to exercise your upper body muscles.

The second is sit-ups, sit-ups mainly exercise the abdominal muscles, but it is not recommended to do it every day, three to four times a week is more appropriate, sit-ups have a good effect on the exercise of the abdominal muscles. The practice method is also group exercises, 25-40 per group is appropriate, 3 to 5 groups of each exercise. It should be noted that in the process of doing sit-ups, you must use your waist to exert force.

Try to avoid exerting force in the legs, which will affect the effect of the exercise.

Conditional friends can also practice pull-ups with the help of crossbars, pull-ups have a good practice effect on latissimus dorsi, pectoral muscles, arms and muscles of the whole body, but the practice is more difficult.

At the end of the day, it's all about perseverance. Correct exercise methods and techniques are the foundation, and reasonable exercise concepts are the guarantee.

Air boarding:

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

Fitness ball crunch:

Lie flat on the fitness ball with your feet flat on the floor, your hands on the sides of your head and your arms open. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more.

If you increase the difficulty, you can do it with your feet together.

Leg curls: 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.

Reverse crunch: Lie on your back on the floor with your lower back close to the ground, your hands at your sides, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

Traditional crunches: Lie on your back on the floor with your lower back pressed against the ground. Place your hands at the sides of your head and your arms open. Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

The electromyography (EMG) test found that aerial boarding was the most effective exercise for exercising the rectus abdominis muscle. The second place is the leg curl, and the third is the fitness ball crunch. Studies have shown that when a workout requires constant stability and body rotation, the abs are able to produce maximum activity.

In fact, for best results, it's a good idea to try a regular mix of different exercises, as this will work different muscles and won't get bored easily. Regardless of the type of exercise you choose, training and strengthening your abs takes time and patience. Remember, the goal of training your abs is muscular endurance, not muscle and strength.

Finally, remember to stretch your muscles after your workout.

Here's a must-see for men with a three-minute ab workout.

The easiest thing is to do sit-ups! Isn't it just lying flat and raising your legs, lifting to 90° and then slowly lowering to 30°! Be sure to take your time! Repeat for 10 minutes a day, and you'll see results in a month at most!

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Sit-up sit-ups 4 sets x 15-20 reps (practicing oblique abdominis movements).

Do sit-ups without pressing the legs, 30 per set, 8 sets a day, and stick to it for a month. You can see the abs.

Press the legs to do sit-ups, 30 per set, 8 sets a day, and stick to it for a month.