How to build your abs, how to work your abs

The easiest way to build your abs:

1. Upper abdomen. Lie flat, hold your head with your hands, bend your knees at 90 degrees, contract your shoulders, lift your upper body with your abdomen, and move closer to your thighs, but don't stick to your thighs, leave a certain distance, and then return to the starting point, but make sure your abdominal muscles are tense and get up quickly. Reminder:

You have to keep your abdominal muscles tense until you are exhausted. Three to five sets a day, each set of 30 to 50, each group after a one-minute break, can be used every other day for muscle rest exercises.

Second, the lower abdomen. This is where the seventh and eighth abs are located, and they are also the more difficult parts to train. Here's how:

Lie flat on your back, lower your arms naturally on your hips, raise your legs to 70 to 80 degrees, and then lower to close to the ground, but don't put them on the ground, and repeat to keep your lower abdomen tense. Tip: Three to five sets a day, 20 to 30 pieces per group, can be strengthened according to the physical state, and the effect will be better if done every other day.

3. Diet. Pay attention to your usual diet, don't overeat, eat according to normal rules, and keep exercising after exercising your abdominal muscles, otherwise there will be more fat on your waist. Arrange according to your own physical state, and do not exercise excessively to prevent muscle strain.

Beautiful abs depend on three elements: a sensible diet, aerobic training, and regular ab training. Combine the three harmoniously and you can have the abs of your dreams.

Here are three methods for your reference: 1. Hanging knees and bending the abdomen, 2. Supine leg press. Number of groups three. Number of fifteen.

Twice a day. Thirty seconds of rest between sets. 3 You can do crunches twice a day, you can do three sets at a time, do 30 to 50 in a group, and rest for one minute between sets.

Thank you. Trouble, thanks!

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

If you want to exercise your abdominal muscles, you must first insist on exercising to reduce your body fat rate, and then do some special exercises, such as sit-ups, planks and other movements.

It's not something that can be practiced in a day or two.

Take your time and don't rush.

When you are tired of doing it every day, it has an effect.

The best thing to do is to do sit-ups.

Push-ups, pull-ups.

Hand grasp the rod. Lift your feet firmly to the pole).

Push-ups every day, plus Zeng muscle powder

Three dynamic planks, a different ab ripper!

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

Doing sit-ups is a ...... more effective way to exercise your abdominal musclesPlaying basketball can also work on your abs ......

To train your abs is to do sit-ups!! There are side and straight sitting. If you want to train your abs, you must be "fast".

Fast sit-ups can train abdominal muscles, slow ones are useless, no matter how much you do, it's useless. Two sets of 30 quick sit-ups a day are OK. If the left and right are asymmetrical, practice more side sit-ups, which side is smaller.

1.Boarding in the air: Lie on your back on the floor with your lower back close to the ground.

Place your hands at the sides of your head and your arms open. Lift your legs up and slowly climb the bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset.

Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

2.Fitness Ball Crunch: Lie flat on the fitness ball with your feet flat on the floor, hands on the sides of your head, and arms open.

Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more. If you increase the difficulty, you can do it with your feet together.

3.Leg curls: Lie on your back on the floor with your lower back pressed against the ground.

Place your hands at the sides of your head and your arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position.

Be careful to keep your chin slightly tucked towards your chest.

4.Reverse crunch: Lie on your back on the floor with your lower back close to the ground, your hands at your sides, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly flexed.

Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

5.Traditional crunch: Lie on your back on the floor with your lower back pressed against the ground.

Place your hands at the sides of your head and your arms open. Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

The electromyography (EMG) test found that aerial boarding was the most effective exercise for exercising the rectus abdominis muscle. The second place is the leg curl, and the third is the fitness ball crunch. Studies have shown that when a workout requires constant stability and body rotation, the abs are able to produce maximum activity.

In fact, for best results, it's a good idea to try a regular mix of different exercises, as this will work different muscles and won't get bored easily. Regardless of the type of exercise you choose, training and strengthening your abs takes time and patience. Remember, the goal of training your abs is muscular endurance, not muscle and strength.

Finally, remember to stretch your muscles after your workout.

Sit-ups, but you must insist, in addition, after lying down, the upper body and lower body get up at the same time, and pat the calves or toes with your hands, this action is especially good for abdominal muscles.

The best way is to do sit-ups, do them in groups, don't need too many fifty at a time, do three sets a day, stick to it for a month, and the effect is obvious! It's best to do it before going to bed!

The simplest way, without equipment, is to do sit-ups, which should be done many times.

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

In fact, there are many ways, but the important thing is that you can succeed by persevering and continuing.

**Training, how to exercise abs?

Sit-ups, according to yourself every time you are tired, persist for two weeks to see results

First of all, how thick is the fat in your belly?

You've probably seen some skinny guys who have never done sit-ups, but the abs are faintly visible.

People are born with abdominal muscles, and exercising is only to increase the size of the abdominal muscle mass, and also to lose belly fat.

Suggestion: Curl the abdomen, supine press and roll down, and take turns with hanging leg raises, 15 30 per set Do 7 sets a day.

This is followed by aerobic training for about 30 minutes.

before you see the effect.

Sit-ups plus persistence, nothing else has a secret.

**Training, how to exercise abs?

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