How can you train the meat on your belly into abs? The arms are trained into muscles

Strengthen aerobic exercise, you can consume too much fat on your abdomen and arms, such as skipping rope, running, etc., for the arms, if possible, you can do pull-ups (front grip) to strengthen the forearm muscles, and the reverse grip can exercise the forearm and humerus at the same time, in view of your current situation, first ensure aerobic exercise 3 to 4 times a week

Running can exercise the abdominal muscles to a certain extent, but it cannot reach the degree that the abdominal muscles are very developed, and you can achieve better abdominal muscle training results through special abdominal muscle exercises.

When running, the center of gravity of the body is raised, the waist and abdomen are tightened, and the tension is moderate. During the run, with the swing of the legs and upper limbs, the waist and abdomen are used as the core of the sail. Therefore, running can properly strengthen the abdominal muscles.

Specialized ab exercises are the main differential chain pathway to improve your abs. crunch exercises, 3 to 5 sets, about 15 reps each; frog jumps, 4 sets of 12 jumps each; Supine leg presses, 4 sets, about 12 in each group; Lying on the back with two heads, about 12 in each of the 4 groups. There are many ways to practice, choose the appropriate exercise method and training intensity according to your ability.

Precautions for abdominal muscle exercise: Running can achieve the effect of slimming the waist, and it can be practiced appropriately to improve the abdominal muscles; The intensity of abdominal muscle exercises should be suitable for you, not excessive; Ab exercises should be done gradually, alternating with a variety of exercises.

There are several ways to exercise your abdominal muscles, and here are a few common ones:

Sit-ups: These are the most common abdominal muscle exercises that can be increased by adding weight or shortening the time. Start with a lighter weight, gradually increase the weight or shorten it for a longer period of time.

Crunch: This is a simple and effective method of abdominal muscle exercises, which can be used to increase the difficulty by shortening the time or adding weight.

Plank: This is a very effective abdominal muscle exercise that can be made more difficult by increasing the time or changing the position of the arms.

Side plank support: This is also a very effective abdominal muscle exercise to make it more difficult by adding time or changing the position of the arm.

Prone leg flexion: This method trains the muscles below the abdomen, including the rectus abdominis, lateral abdominis muscles, etc.

Bridge Exercise: This is a comprehensive abdominal muscle exercise method that trains the muscles above, middle, and below the abdomen, including rectus abdominis, lateral abdominis, and medial abdominis.

When performing abdominal muscle exercises, it is necessary to pay attention to the correct posture and movement norms to avoid injury. In addition, you also need to pay attention to your diet, choose a suitable diet with liters, and provide enough energy and nutrients to ensure the normal growth and repair of muscles.

The muscles in the lower abdomen can be strengthened with the following exercises:

Crunch: Lie on the ground, bend your feet, cross your hands in front of your chest, and slowly lift your head, shoulders, and upper back up until your shoulders are off the ground, and then slowly lower them, this movement can exercise the muscles of the lower abdomen.

Reverse crunch: Lie on the ground with your legs bent and lifted up, put your hands on your legs, slowly lift your buttocks off the ground, and then slowly lower them, this movement strengthens the muscles in your lower abdomen.

One-legged crunch: Lie on the ground with your feet bent, lift your right leg straight up, put your hands on your left leg, slowly lift your head, shoulders, and upper back up until your shoulders are off the ground, then slowly lower them and practice on the other side.

Supine leg raise: Lie on the ground with your hands at your sides, and lift your legs straight up for 5-10 seconds, then slowly lower them.

In addition, increasing cardio and strength training can also help strengthen the abdominal muscles. However, it is important to use the muscles correctly during the exercise to avoid injury caused by excessive exertion. At the same time, eating a healthy diet and controlling your body to a heavy weight can also help build healthy abdominal muscles.

At the beginning, it is a sit-up, which can be said to be an action that everyone can do and is easy.

However, when exercising, you should pay attention to the tilt of the limbs, which will make the abdominal muscles uneven left and right in the future.

I am. Hey, it's being redeemed now.

Try to do as much as you can. Do your maximum every time, preferably if your stomach hurts a little, take a 3-minute break during the viewing time, and do it at the beginning, it must be similar to the last time. Absolutely no less. Do this for 3 sets in a row.

Each group has to reach its limit.

Slowly your abs will have lines, from top to bottom.

It is best to practice once every 2 days.

Remember not to stop. This abs training is the most taboo.

There is also the time between groups in the future, it is best to slow down to 1 minute and 45 seconds, which is more scientific.

When resting in between, it's best to stretch your arms straight and pull back.

It hurts. But there are certain benefits to the muscles.

In short: persistence is the most important thing.

Muscles come from exercise.