Seek to quickly train the muscles and abs, how to train the abs How to train the abs

The fastest way to practice abdominal muscles should be to do sit-ups, but at most it is to practice 6 pieces, and don't do too much when you start doing sit-ups, it is easy to strain the abdominal muscles, you should gradually increase a certain amount a week, and the last 2 pieces should be practiced in the gym.

For the pectoral muscles, it is very effective to do push-ups basically, try to do your maximum amount on the first day, and then do more every day, about 7 o'clock every night, and once before bedtime. Basically, the effect is quite obvious after a month.

In the case of arm strength equipment, the main training is the biceps, which has an effect on the pectoral muscles, and my personal feeling is not very obvious.

It's going to be difficult at first, but it's important to keep going.

After a long period of exercise, I have summed up 7 experiences for exercising perfect abdominal muscles, and I hope these 7 lessons will also apply to you:

1.In order for the abs to be clearly visible, it is necessary to find ways to reduce body fat levels;

Therefore, it is very important to lose belly, and exercising abdominal muscles is more accurate to lose abdominal fat and expose abdominal muscles; Exercising abdominal muscles is a special kind of thing, we need enough time to rest after exercising the muscles in general parts, and abdominal muscles have almost no such concerns, especially when there is a lot of abdominal fat.

2.You need to understand the anatomy of the abs in order to train it properly;

Abdominal exercises focus on the rectus abdominis and external oblique abdominis.

3.The number and number of sets should be based on the level of training;

4.Training your abs every day can lead to overtraining;

If you don't have a lot of belly fat, you need to reduce the number of times you exercise your abs (3 times a week); Because exercising every day can cause your abs to overwork, unless you're working on your upper abdomen one day and your lower abdomen one day, and so on, but it's an advanced training technique.

5.As the level of training increases, the rhythm of the movements also needs to be changed in order to cause the muscle growth arrest response;

6.Do not use low reps when training the external oblique muscles;

Generally, the method of exercising the external oblique muscles is not very intense, so it is generally easy to do 50 twist crunches in a group.

7.Training the transverse abdominis muscle can make the waist circumference smaller;

Hope this helps!!

1. Find out your body fat percentage. In general, when your body fat percentage drops to 13% (men) or 17% (women), you'll start to see six-pack abs. Of course, there will always be exceptions.

But for most people, to develop a noticeable six-pack abs, you have to lower your body fat percentage. There are many ways to determine body composition, the simplest is to use a body composition analyzer in the gym. You can also look online for other ways to calculate your body composition.

2. Perform exercises for abdominal muscles. Work your abs 5 days a week. Each exercise should be performed in 3 or 4 sets, and each set of exercises should be repeated as many times as possible.

If you have more than 30 reps per set, you can add weights (e.g. with a fitness ball) to make them more challenging, and the number of repetitions per set will be reduced. You should: Lie on a gym bench with your legs straight and elevated.

This exercise works the lower abdominal muscles. Lie on the ground, lift your feet (you can also place them on a fitness ball or bench), and do sit-ups. This exercise works the upper abdominal muscles.

Lie flat on the ground with your knees bent with one foot stacked on top of the other and your upper body remaining motionless to work your striated muscles.

3. Conduct high-intensity interval training. High-intensity interval training includes all aerobic exercises. Most people think that as long as they do more sit-ups, they can develop six-pack abs.

But in fact, you'll need to lose a lot of body fat to get the six-pack you've always dreamed of. Therefore, you need high-intensity interval training. Running, biking, and swimming are all great ways to work up a sweat.

Examples of high-intensity interval training are as follows:

Run 100 meters at full speed, then walk 100 meters, repeating 10 times. This means that you have to run 100 meters at full speed and then walk briskly back to the starting point. Repeat this process 10 times, the entire exercise lasts about 30 minutes, with the goal of accelerating the heartbeat for 30 minutes.

You can do interval training 5 times a week with exercises that target your abs.

4. Drink plenty of water. During high-intensity workouts, the body must stay hydrated. In addition, drinking water can also help prevent bloating. When dehydrated, the body retains water, leading to bloating. Drink plenty of fresh cold water throughout the day to keep your body hydrated, healthy and avoid bloating.

5. Note: If you want to have abdominal muscles within a month, it is not only a reasonable exercise and diet, the most important thing is motivation, and you must stick to it every day after making a plan, so that you can show off your abdominal muscles after a month.

In fact, the best way to exercise your abs is to do sit-ups. First of all, we have to know that almost all the muscles in our body need to rest, there is only one place where the muscles do not need to rest, that is, the abdominal muscles, I remember reading a fitness magazine a few years ago I wrote that a professional player does 1500 sit-ups a day to exercise the abdominal muscles, although this exercise method is difficult for ordinary people to accept, but it also explains on the side, as long as we have perseverance, we can exercise the abdominal muscles, so I think no matter what kind of exercise method just say not to do is not good, If you put it into practice, then a fitness method can fully meet the training of ordinary people. Here, based on my own experience, I will share with you a few of the most effective ways to exercise abdominal muscles, and I hope you can stick to it:

1. Sit-ups in groups

For beginners, the fastest way to exercise abdominal muscles is to do sit-ups in groups, although we mentioned above that abdominal muscles are the only place in the body muscles that do not need to rest, but for beginners it is impossible to practice with high intensity every day like professional players, so the most suitable for beginners is to do group sit-ups, I recommend that you divide the sit-ups into three groups to do, 50 in each group, and do not rest more than one minute in between, so that it will have obvious effects if you persist for three months.

2. Supine abdomen

The second method is a way to assist in exercising the abdominal muscles, that is, supine abdomen, this method can help us consolidate the training results of household registration, the specific method is that we can prepare a yoga mat to lay on the ground, lie flat on the yoga mat, relax the whole body, keep your legs together and straighten up slowly, stop when you lift to 45 degrees, and try your best to persist for a period of time, in the case of novices, as long as you insist on 5 10 minutes a day, it is good.

3. Lie on your back and raise your legs

Supine leg raise is also a classic way to exercise abdominal muscles, but compared with sit-ups, this method may exercise the coverage of abdominal muscles more, its advantage lies in the extension of abdominal muscles, and the advantage of sit-ups focuses on the muscle shaping of abdominal muscles, so the combination of the two will make our abdominal muscles more beautiful, its specific practice is also relatively simple, that is, lying on your back in a flat place, alternating high raises, novices generally do 60, divided into three groups to do it.

To train abdominal muscles, you must pay attention to eating less fatty meat, eating more lean meat, supplementing some protein powder, and then doing about 200 sit-ups every day.

There is no shortcut to training abdominal muscles, you can only work hard to build abdominal muscles little by little, so that the fat shrinks step by step, so that you will soon have a good figure.

There is a quick way to train abdominal muscles, in fact, as long as you do sit-ups every day, plus push-ups, 30 each time, three sets a day.

If you want to do it quickly, then you have to do it for three months, unless you have a lot of time to go to the gym every day for exercise, running, weighing abs, sit-ups and so on, and you will have very beautiful abs after three months.

In fact, abdominal muscles are not practiced by sit-ups alone, of course, this movement is very important. The results can only be seen when combined with aerobic fat loss, and when you have a waist circumference of 2'3, you will understand :)

Recommendation: 3 sets of sit-ups*>15

Supine side sit-ups (left + right) 3 sets*>16 This is very important, the external oblique muscle, that is, when it is halfway to the upper body, it is to the left of the upper body, and the next is to the right.

Upright suspended double leg lifts: 3 sets*>15

Practice once and rest for 2 days, if the abdominal muscles are sour the next day, you will practice in place, and you must rest until you are not sore and practice again! Effective!

Good luck with wave-like abs!

How about doing sit-ups every day.

The most basic and effective way to train abdominal muscles is definitely sit-ups, there are many sit-up movements, but the abdominal muscles trained are not far apart: nothing more than the rectus abdominis and internal and external oblique muscles, the following is an introduction to several sit-ups that I often do

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

In fact, it is very simple, abdomen, sit-ups, pull-ups, proper exercise, and perseverance are good ..

Let's use keep.

A lot of people say it's easy to use.

Five push-ups to train the bulging chest muscles as fierce as a tiger.

It should be changed and adjusted according to the individual's physique, and for patients with cardiovascular disease, rapid exercise should be prohibited, and the amount of exercise should be gradual.