How to work abs, how to build abs

Only low body fat will have a clear line of abdominal muscles, so if the abdominal muscles are not obvious, the method is anaerobic plus aerobic exercise. The abdomen should be fully exercised, because the abdominal muscles are divided into rectus abdominis muscles, oblique abdominis muscles, transverse abdominis muscles, and the rectus abdominis muscles are divided into upper abdomen and lower abdomen. To lose fat, you need to finish your muscles and then go to 40 minutes of aerobic exercise.

Here's a list of simple and practical exercises: to do it in groups, do it in groups of 10-15 reps, 4-6 sets, with a 1-minute rest between sets and 3-5 minutes between movements. If you can easily complete 20 of the following movements, it is still recommended to practice with weights, and try to do the movements as slowly as possible to increase the difficulty effect.

Upper abdomen: crunches, sit-ups are not good for the lower back, just use crunches.

Lower abdomen: Supine leg press with reverse crunch.

Abdominalis obliques: sideways support parallel bar knee raise.

Transverse abdominis: Plank.

Comprehensive: Aerial pedaling from both ends of the mountaineer.

Sit-up. It has two training methods: no weights, high reps, and weights, low reps, the latter is more effective in my time experience!

Suggestion: Use 10-20 kg barbell pieces to make 2 groups, 1 group of 15-25. 2.

Supine leg raises. There are two modes of ab exercises, one is the "curl", which is the sit-ups, and the other is the "pull", which is the supine leg press. In fact, the leg press is better than the sit-ups.

Therefore, I personally feel that the ratio of 4:6 is used to practice these two parts! Sit-up.

Lie head down on the sit-up ramp with your feet hooked onto the support board. Hold the barbell plate in front of your chest with both arms, then firmly bend your upper body upwards until your upper body is perpendicular to your legs. The thighs remain still throughout the procedure.

Supine leg press: Lie head up on the sit-up ramp with your hands hooked onto the support board. Tie the barbell plates to your legs and lift them firmly upwards until your upper body is perpendicular to your legs.

The upper body remains stationary throughout the process, and the upper and lower legs remain in a straight line throughout.

At present, there are many ways to exercise abdominal muscles, you should find a suitable exercise method according to your own physical conditions and hardware facilities at hand, there is no best, only the most suitable. The following tutorial experienced abdominal muscle exercisers will know at a glance that they are all more classic and efficient movements, and friends who want to train abdominal muscles recommend giving it a try.

Touch the ankles, lie on the floor or on the mat, then lift the legs, bend slightly, lift the upper body so that the tips of both fingers can touch the ankles, quickly lower the body, get up again and touch the ankles, and repeat.

Pay attention to the arms to be straight, fingertips to the ankles, this action to have a certain speed, the mental number of 1 second to complete an action, fingertips to the ankles and then restore a movement, do 20 seconds, and then rest for 10 seconds.

Legs Rise Lie on the floor or cushion with your legs raised and slightly bent, and your arms on the ground. Then stretch your legs up and drive your body upwards so that your hips are about 30 degrees off the ground, lower them, and repeat.

Using the strength of both legs to drive the body up, while the abdomen is pulled and forced, is very helpful for abdominal muscle exercise.

Pull left and right sideways, lie on the floor or cushion, bend your legs, keep the soles of your feet as close to the ground as possible, raise your neck and head slightly, your eyes can see your thighs, stretch your arms on both sides of your waist, and then pull one hand sideways, recover, and change the other direction. This action is a great test for the abdominal muscles, and it will hurt to not adapt to the abdominal muscles when you first do it, so you can do two sets less at the beginning according to the situation.

Twist your arms and upper body to the side so that your right hand can reach your right foot, and then restore it to another direction.

Lying down walking, the essentials of the movement are very simple, lie down with your body and walk with your feet in the air.

Stretch your abs, sit on the mat, only your hips support the ground, your legs and the upper body as close together as possible, and then quickly separate and then close together... Repeat the above movements, do not touch the ground with your hands and feet, but just support the buttocks on the ground, so that the abdominal muscles are fully stressed and stretched.

Many tutorials recommend this movement, the effect on abdominal muscle exercise is more significant, and at the same time requires a certain speed, the test of abdominal muscles is also relatively large, you can adjust the intensity when you start to do it.

Straight-pull with one leg facing the ground, elbows and forearms on the ground, one leg on the ground, the other leg straight and off the ground and about one foot length from the ground, 15 seconds, change legs to do the above movements.

Precautions. No matter how good the experience cheats can't be insisted on, it's in vain, friends who want to train abdominal muscles must insist on practice, the cheats are provided, practice on your own!

Four movements to create an all-round abs vest line.

3 sets of sit-ups, a group of 50. Lie flat with your hands on your head and lift your legs in 3 sets, a group of 50. The horizontal bar legs are raised into 3 groups of 90 degrees, and there are 30 in a group. It's about persistence.

The main needle for sit-ups.

to the abdominal muscles.

The workout is simple, convenient, fast and efficient. You can try a variety of sit-up positions and choose the exercise method that suits your physical condition. Such as:

Sit-ups with feet flat, knees bent, the tips of the left and right elbows touching the right and left knees, and the feet high and the head low. Seek adoption....Thank you!

1 Do push-ups every day, the number should gradually increase, to group, such as a group of 20, you can rest for 1 minute after each group, such as doing 2 sets today, 3 groups tomorrow, 4 groups or more the day after tomorrow, you must do more and more, so that you can break through the limit, if you can persevere, generally after 2 weeks there will be obvious changes in the chest muscles.

2. The correct posture of push-ups, there is no unified rule, generally the legs should be straight, and the distance between the hands should be changed, for example, narrow push-ups (the width between the little fingers of the two hands is about the same as the width of the shoulders), wide push-ups (the distance between the thumbs of the two hands is greater than the width of the shoulders), high push-ups (the position of the feet is higher than the head, if there is no equipment, the feet are generally resting on the stool, you may not be used to it at the beginning, but you will get used to it after doing it a few times).

Dumbbell 1 dumbbell is also a good equipment for exercising chest muscles, as long as you insist, the effect is also very good, dumbbell exercise is also to be grouped, generally 10-15 for a group, do a lot of groups every day.

2. There are many ways to exercise dumbbells, the most common ones are front and side lifts, and there are many other postures.

I believe that many people have a tensile device, it is not expensive, dozens of yuan, it is convenient to exercise, and you can pull a few when you have time, but if you want to exercise international muscles, you must insist, you can't fish for three days and dry nets for two days.

Diet 1 During exercise, diet is more important than exercise, the main component of muscle is protein, so you must eat more high-protein foods during workout, preferably animal protein, such as beef, chicken, eggs, pork can also be, plant protein: tofu.

Four movements to create an all-round abs vest line.

If you want to work your abs, the only way to do sit-ups! As long as you keep sticking to it, the effect will come out in a month!

If you have fitness questions, you can find this fitness trainer to answer.