What is the way to train your abs quickly?

Hello, if you want to train your abdominal muscles quickly, I will teach you more scientific, the simplest and most practical, healthy and effective movements; It is recommended that you do more: sit-ups, supine crunches (lie flat on the upper body and do not move, and return the legs before receiving the abdomen), supine leg press (lie still with the upper body, slowly lift the legs together to a 45-60 degree angle, and then put them down), high leg sit-ups (put the feet on the stool), supine two-end rise (lie flat, upper body and legs raised at the same time), supine turn waist (prepare to do the same as sit-ups, hands crossed on the shoulders, the difference is that when getting up, the left elbow touches the right knee, lie down, when you get up again, the right elbow touches the left knee and then lie down, So count one), Prone up (lying on your stomach below the waist and not moving, upper body raised), Prone with both ends up (lying on your stomach, upper body and legs raised at the same time), Lying on your side (lying on your side, getting up your upper body, fixed below the waist), Side leg lift (lying on your side, upper body not moving, upper leg slowly raised to 45-60 degrees, and then lowered). Note:

Choose 3 movements each time, do 4-6 sets of 10-15 reps each, and rest for 1-2 minutes between sets. When you're done, be sure to relax, stretch your abdominal muscles, or rub your hands together clockwise. ps：

Exercise at least 5 days a week and take two days off. The effect is very good, and the effect is fast!

4 ways to tear abdominal muscles, tyrannize abdominal fat, and let you quickly train perfect abdominal muscles!

Make an exercise plan.

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.

4. Develop and follow an exercise plan. You should try to do cardio in the morning and build your abdominal muscles in the afternoon or evening. Once you've figured out what works best for you, plus a proper diet plan, stick to it for a month.

First before falling asleepDo a set of supine muscle-building movements:Lie on your back with your thighs at 90 degrees to your calves, legs shoulder-width apart, and hands crossed over your shoulders. Exhale your head, lift your shoulder blades off the ground, and turn your body around with your right shoulder turning toward your left knee.

Secondly, yesDo balance support, mainly to exercise the transverse abdominis muscles. Lie on your stomach with your shoulders and toes touching the ground, chest up, abdomen tucked, shoulders sunk, keeping head, hips, back and heels in a straight line. Pay attention to the stability of the body, and do not sink the lumbar spine too much.

Ab training, use more muscles below the waist to drive abdominal muscle movement, abdominal curls, circles, leg kicks, flexion and other lower limb weight-bearing effects will be faster, tie sandbags, legs between round balls, etc., if the back muscles are strong, it can also be ignored.

Do sit-ups, with your hands at the sides of your head and your arms open. Lift your legs up and slowly pedal the bike. Breathe evenly, then lift your upper body and slowly touch your left knee with your right elbow to restore.

There are several common movements that help male friends develop abs:

The first movement is called a crunch。This action can mainly work the upper abdominal muscles of the human body. When performing this movement, you may wish to use your own hands to feel the force in your abdomen.

This movement needs to be done 20 times at a time, and you need to do 3 to 5 sets. The essentials of the movement are to lie on the yoga mat and bend your legs slightly close to your hips. Bend your head and shoulders off the ground toward your knees, but be careful to do a half-crunch, not a sit-up.

The second movement is called lying on the side and getting up. The essentials of the movement are to lie on your side on the yoga mat with your arms straight and your palms facing the ground and directly in front of your body.

Place your other hand behind your ear. Take care to lift your shoulders and feet off the ground and focus on your flanks. During the movement, you need to feel the force in the abdomen, and this movement needs to be done in 3 to 5 sets of 20 reps.

The third movement is called the side leg raise. The main target muscle group is the lower abdomen. Keep your hands at your sides, your feet off the ground, and focus on your lower abdomen to keep your lower abdominal muscles tight.

This action needs to be done 3 to 5 sets, and each set is also about 20 times.

Before all the movements,The first thing to do is to move the joints of the body to avoid injury during the exercise。Ab exercises don't happen overnight, the main thing is to have toKeep at it, at least for a month.

You can work your abs with different physical exercises such as push-ups or sit-ups. There is basically no quick way, mainly through your own insistence on exercising, sweating to have a harvest.

This requires consistent exercise, and the simple ones are sit-ups and push-ups, which are more effective. Stick to 100 reps a day. After a month, there are more obvious abdominal muscles and macro three heads. The specific amount of exercise depends on the individual's physique.

If you want to train your abdominal muscles, you need to pay attention to core training, you can follow some fitness software to do core training and abdominal training, and the fastest way is to go to the gym and ask a coach to help you train.

Body fat levels can be reduced through controlled diet and aerobic exercise, as well as targeted training of the abdomen to increase the development of abdominal muscle groups. It takes long-term persistence, and the accumulation of quantity will lead to qualitative change.

It is best not to do the same movement repeatedly to train abdominal muscles, it is recommended that each set of movements is different:

1. Board the train in the air.

2. Lie flat and raise your legs.

3. Crunch. 4. Simple sit-ups.

It's good to be weak in each set of movements.

How to lose belly fat? Teach you five simple movements, follow along every day, and train your abs.

The flank plus the rectus abdominis muscle is more than 10 pieces, in fact, everyone has it, but few people usually practice the flank, so you can't see it, as long as you strengthen the training, you can have it.

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.

The most important thing is to lose fat, control the intake of carbohydrates, and supplement protein reasonably. Coupled with high-quality relevant exercises. There are many movements like sit-ups on the Internet, and there are many introductions to exercises for abdominal muscles on the Internet, which can be learned slowly. Good luck soon.

Personal recommendation: time, before going to bed. The time taken is about 10 minutes.

Location, your own bed. Do not relax the abdominal muscles with the knees bent and the legs spread and do a half-body supine position for 30 seconds. Divided into 2 groups.

Each set is spaced at intervals of 30 seconds. Do not relax the muscles, bend the knees, raise the head of the body with one foot at 45 degrees for 2 minutes, 2 sets. There is also a cross of the feet to raise the head 45 degrees.

30 seconds. 2 groups. This will allow you to stick to it.

Because everybody has to sleep. Just train the abs by the way. Made for sleep.

Before you know it, you have abs!

Exercise and eat some health supplements.

The simplest thing is to do sit-ups every day, stick to it, not to be too fast, but to feel that you can't do it, set a goal for yourself, and follow the goal little by little, in fact, it won't be long before you can go down. You can exercise more, and if you don't have time, you can only do it at home at night.

Sit-up.

When you do the exercises every day, put a 10 kg or 15 kg barbell iron plate and press it on the stomach.

Then hold the barbell plate with both hands.

Prevent falling. It also allows you to do sit-ups.

The moment you get up, you can do it without the help of the back of your head.

This makes it all about your abdomen.

This is the fastest result.

The weight of the barbell plate increases as you exercise harder.

Can be aggravated. Practice every day.

5 sets at a time. A set of 20 to 30 pcs.

After a week of practice. Add 10 per group.

After two weeks, 50 per group is guaranteed.

The next step is to increase the number of groups.

The singular number is increased by 57

911 spans 2 sets per time.

You can be guaranteed to do even if you can't complete 7 sets.

I also did at least 6 sets.

Conversely, if you set a target of 6 groups.

If you're lazy.

I didn't even finish 6 sets.

What's the difference between that and the previous 5 groups.

It's important to persevere!

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

Do push-ups tomorrow!

Keep practicing every day! It works better when you do a handstand!

The abdominal muscles are not actually a muscle, but our collective name for the abdominal muscles, including rectus abdominis, external oblique, internal oblique and transverse abdominis muscles. So don't exercise with a single movement every time you work.

None of you have taken perseverance into account. If you make 200 for the first time. My abdomen was sore for the next few days, what else should I do?

So it's best to take it step by step, stick to it, slowly increase the quantity, do 50 on the first day and 55 on the second day, anyway, it can't be less than the previous day. It's a lot of stamina, so don't force yourself to do it if you don't feel like you're in shape.

First of all, you should pay attention to the diet, don't eat high-fat, two eggs a day, but you can only eat egg whites, eat some vitamin tablets, and then you can do sit-ups, you don't have instruments at home, you can only do this, insist on 200 a day, you don't need to do it all at once, you can do it separately