How to build eight pack abs in a year.

You ask this question at the same time to show that you do not understand the musculature and structure of the human body, not everyone's abdominal muscles are 8 pieces, a person's abdominal muscles have a few pieces are born, some people have 6 pieces, some people have 5 pieces, and some people have 4 pieces, we can only strengthen these abdominal muscle blocks through exercise to increase it, which can make it more prominent, but it can't be practiced more, not that the more abdominal muscle blocks, the better, even if it is a bodybuilding competition, it will not say that your abdominal muscle blocks are more and give you more points, Each of us has a different shape of abdominal muscles, as long as we can train it well, it will have a sense of beauty, and we all have our own style.

Eight-pack abs, of course.

There are many ways to train. Some of these methods are better, while others are more average. I believe there are still people who know how to train eight-pack abs.

Before we want to train our abs, we have to know the following so that I can avoid detours:

Of course, there are many ways to train eight-pack abs. Some of these methods are better, while others are more average. I believe there are still people who know how to train eight-pack abs.

Before we want to train our abs, we have to know the following so that I can avoid detours:

First of all, not everyone has eight-pack abs, because the number and symmetry of our abs are innate, and you can't increase or decrease the number of abs by exercising the day after tomorrow! If we were born with six-pack abs, or four-pack abs, we would never be eight-packs! We can only make the abdominal muscles develop and visible through acquired training!

If we want to develop abs, the first thing we need is fat loss, because although we all have abs, our abs are generally covered with fat from the abdomen. If we want to expose our abs, we first need to reduce the fat in our abdomen! We want to lose belly fat.

It is impossible to exercise alone. Even if you exercise for a long time every day, if you don't control your diet well, you can't lose fat and exercise your abs!

1.The key to training your abs is the intensity of the movements, not the more reps the better. For example, you can do 200 sit-ups at a time.

It's better to do only 10 sit-ups at both ends. Because you can do more than 200 endurance exercises, the thickening of muscle fibers is not obvious.

2.How long does it take to train an eight-pack ab? To lose fat, you must do aerobic exercise, which is light strength training.

Neither machine training nor sit-ups can achieve it. Every time you do aerobic exercise, you should keep exercising for more than 30 minutes to burn fat. This is because glycogen is consumed in the first 30 minutes.

Fat is burned only after glycogen is consumed.

3.For example, running, swimming, jumping rope or elliptical machines.

Yes, but note that aerobic exercise must last at least 45 minutes to be effective. After a period of rest, if it only lasts for 30 minutes, it is completely ineffective to continue.

4.Diet and sleep are the foundation of healthy fat loss. If both of these conditions are met, you will lose weight even if you don't exercise, but the process may be slow.

It takes about three months, and we need to exercise at least half an hour a day to get a better workout of our abdominal muscles.

It usually takes three months to half a year to do it, because the average person's physical fitness is very weak, so it takes a long time to train 8-pack abs.

When your body fat percentage drops to 13% (men) or 17% (women), you'll start to see six-pack abs. Let's say you're a 76-kilogram male with a body fat percentage of 18%. Your target body fat percentage is 12%, so you have to lose 6%.

It will take a year or two to do it. And this is still a case of continuous exercise every day, and only by constantly exercising every day can you increase your muscles.

As long as you do abs every day, you will have obvious abs after a month.

The number of abdominal muscles is innate.

The workout can only change the size, not the shape.

The abdominal muscles are an important part of the body's connective tissue composition, including the rectus abdominis muscle, external oblique muscle, internal oblique muscle, and transverse abdominis muscle. When they contract, they bend and rotate the torso and prevent the pelvis from tilting forward. The abdominal muscles also play an important role in the movement and stability of the lumbar spine, as well as controlling the movement of the pelvis and spine.

Weak abdominal muscles may lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, as well as an increased chance of low back pain.

Question: How do I exercise?

How do I exercise?

The abdomen is the focus of bodybuilding exercises. The abdomen is at the most important part of the body and is particularly noticeable. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles.

So, don't neglect bodybuilding exercises for your abdomen. 1. Bend sideways for exercise: stand upright.

Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale. Change the direction again and repeat again. Do this 8 times in a row.

2. Leg flexion exercise: supine position. Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore.

Repeat 8 times. 3. Raise the legs and close the abdomen: mainly to develop the lower abdominal muscles.

Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. Once this exercise is done evenly, bend your knees and continue to do the same movement. Repeat 8 times.

Fourth, the seated bend of the body: mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed.

During the exercise, the feet should never touch the ground. 5. "Cycling" exercise: supine position.

Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, moving faster and more flexibly, and having as much flexion and extension as possible. It lasts 20-30 seconds. Sixth, twist the waist:

Hold the handle in one hand or pull a certain weight of weight, and do waist twists and turns in various postures to exercise the external oblique and lower back muscles. The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

Eight-pack abs detailed teaching, come and learn together, remember to collect!

Abdominal muscles are more difficult muscles to work on, and you have to work hard. Basic Actions: 1

Sit-ups with an inclined board, this action is not said again. 2.Lie on your back and press your legs, lie flat on the bench, grasp the head of the bench with both hands, and bend your body with your feet lifted with the contraction of your waist and abdomen.

3.Lie flat on the bench with your upper arms and legs straight, swing your straight arms, use your buttocks as the fulcrum, fold your upper body and legs at the same time, and touch the tips of your raised toes with both hands. 4.

Bow with weights on the back of your neck, place the barbell at the back of your neck, slowly lean forward at 90 degrees with your legs, and use your waist strength to return to its original position. (Practice six sets, 12-15 reps each).

Push up and sit-ups twice a day, in the morning and evening, start small, gradually increase the number until 70-90, and continue until you are done.

Don't hurt yourself.

I'm a professional abs I need to find a professional fitness trainer, otherwise I can't train it, you can practice it yourself, and you don't know what to eat if you eat it.