How to Use Abs 10, How to Use Abs

Here's what I use in my workout (stick to it and you'll have eight beautiful abs):

1. Sit-ups with legs rested.

A Focus on the exercise area: upper abdomen. b Start Position:

Lie on your back on the ground, rest your calves parallel to the stool so that your thighs are perpendicular to the ground, and fold your hands in front of your chest or cross your hands behind your neck. c Procedure: Slowly bend your shoulders towards your knees until your shoulder is 1 2 inches above the ground, and then hold still for one second.

Then, revert back to the starting position. Do it repeatedly. d Training Essentials:

When the flexion body is contracted, in order to better contract the abdominal muscles, so that the lower back is close to the ground. At the beginning of the weight training course, avoid jumping and bouncing during each lift.

2. Raise your legs on your back.

a Focus on the areas to be exercised: lower abdomen and upper thigh flexor muscles. b Start Position:

Lie on your back on a stool or ramp with your lower back close to the surface of the bench and your legs together and naturally straight. c Procedure: Keep your torso and lower back close to the ground, bend your knees slightly, and lift your legs up until your thighs are perpendicular to your torso.

Then, slowly lower your legs. Do it repeatedly. d Training Focus:

When the back is always close to the bench surface, it tightens the lower abdominal muscles. If the lower back is flexed or left off the bench surface, it will affect the contraction of the lower abdominal muscles. In order to increase the intensity of training, you can also practice on the slope on your back.

Fourth, lie on your back.

Starting position: Lie on a flat cushion or head up on a sloping board. Hold the fixed object behind your head with both hands and straighten your body. The abs are contracted during the movement, and the legs that remain straight are bent upwards until the maximum possible.

Hold for a second, then let your legs slowly come back. Breathing method: Inhale as you bend your legs upwards and exhale as you fall back. Points to note When you drop your legs, you should still control your abdominal muscles and don't let them fall too fast.

Fifth, the cantilever bends the knees and shrinks the legs.

Starting Posture Hold the horizontal bar with both hands and hang straight down the bar. Bend your knees and pull your calves up as much as you can, and when you reach the highest point, you can completely contract the rectus abdominis for one second. Then slowly droop your calves until they are fully extended.

Breathing method: Inhale when calves are retracted and exhale when landing. Points to note: When you retract your calves, try to lift your knees up.

6. Sit-down leg contraction.

Starting Position Sit on the edge of the stool with your hands propped back on the stool. Stretch your legs straight forward. During the maneuver, bend the knees and bend the calves to the highest point possible.

Contract the rectus abdominis muscle thoroughly for a second, then slowly lower your calf until it is fully extended. Breathing method: Inhale when calves are retracted and exhale when landing.

Points to note This movement is relatively simple, and its effect is all on the height of the knee lift and the speed of the movement. The higher, slower, the bigger, and vice versa.

This one... When the ball is still in the ball, the body first turns sideways and then moves with the arms, this does not need to be deliberate, and it is naturally used when it is needed.

Exercising your abs can be divided into three parts at the same time: eating modestly, exercising your abdominal muscles, and supplementing with protein. Did you know?

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

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

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

Introduction: I often find that many friends have more fat on their abdomen, and when they wear clothes a little tighter, they will show obvious swimming rings.

In fact, you can effectively reduce body fat through some relatively simple methods, and other abdominal fat can slowly become tighter, and the formation of abdominal muscles will not only be more toned, but also very good for health.

Double flexion

Preparation: Lie flat on the floor or on a yoga mat with your hands at your sides, your toes up and your legs together, and your jaw slightly tucked.

Action Essentials:

1. Inhale, exhale slowly, and then rely on the muscle strength of the upper and lower abdomen to bend the upper torso and lower hips of the body, and bend the legs to less than 45 degrees until the chest is about to touch the knees.

2. Inhale slowly, then slowly turn the legs and back of the body to the sides until you return to the original position.

Notes:

1. It is necessary to rely on the strength of the upper abdomen and lower abdomen to contract, and no inertia can be used.

2. When shrinking to the apex, keep a slight pause.

Plate supine reverse crunch

Preparation: Lie on your back on the tablet, hold the edge of one end of the dumbbell bench with both hands in reverse from the top of your hands, keep your legs straight and your body on a horizontal line, your back against the dumbbell bench, and tighten your abdominal muscles.

Action Essentials:

1. Inhale, slowly exhale and flex the hip and knee joints at the same time, so that the thighs and calves are folded together, and then rely on the strength of the abdomen to curl the abdomen, so that the lower part of the abdominal muscles is flexed, and the thighs, knees and other parts are bent and rolled towards the head until the lower back leaves the dumbbell bench.

2. Hold for 1 second, slowly press the trajectory just now, fall back until you return to the starting position, repeat the second time, 25 as a group.

The muscles of the abdomen will take longer when exercising, and they can also be completed by a lot of equipment, which is in the process of exercising, it is best not to rush it, you should slowly increase the intensity and time of the exercise, and you can also spread the time of exercise every day to avoid the discomfort caused by sudden strenuous activities to the abdomen.

The easiest way to do 100 sit-ups at night with your legs vertical. It's best not to intermittently. After about 20 or so, there will be significant pain in the abdomen.

You can do sit-ups in groups、、、 the effect is very good, and you can stick to it!!

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

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

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

It's really good to make yourself better.

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