How can I build an eight pack ab? How to build eight pack abs

1. Bend sideways and stand upright. Spread your legs apart, raise your arms from side to side, bend your upper body forward, use your left hand to reach your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, then reduce, exhale. Repeat again in a different direction, 8 times in a row.

2. Leg flexion exercise Supine position. Keep your arms flat on the ground left and right, bend your knees and lift them up at the same time after your legs are straight, inhale so that your thighs are close to your abdomen, and then exhale to slowly reduce. Repeat 8 times.

3. Lifting the legs and closing the abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. After this exercise, bend your knees and continue to do the same movement.

Repeat 8 times. Fourth, the seated flexion position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean back to keep your body balanced, and then bend your knees and abdomen to bend your abs to extreme flexion.

During the exercise, your feet should not touch the floor or the bed at any time. 5. "Pedal bicycle" exercise supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, the movement is fast and flexible, and the flexion and extension range should be as large as possible.

It lasts 20-30 seconds. 6. Twist the waist Hold the handle with one hand or pull a certain weight of weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist 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.

You must be the weakest pair at the bottom, and the movements in the picture are to develop the abdominal muscles below.

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.

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

The 4 words of 8-pack abs are simple to type, but it takes a lot of time and energy to do them. . . Roughly speaking, it's anaerobic strength workouts, aerobic fat loss workouts, and diet.

The landlord must first be fully psychologically prepared, the abdominal muscles are not a day or two can be successful in an assault, and even if the 8-pack abdominal muscles are trained, they are the most difficult muscles in the human body to maintain (why I will talk about it later).

First of all, make sure to do a good job of anaerobic exercise of the abdominal muscles every day, although it is generally called 8-pack abdominal muscles, but it is actually in different parts, and the force point is not the same, so the effect of doing ordinary sit-ups is not good, and the posture should be changed in a targeted manner. For example, to practice the upper abdomen, take the foot pad high, lie flat with the abdominal muscles and thighs at an angle of less than 90 degrees, and do sit-up exercises with the calves parallel to the abdomen (pay attention to keep the upper body in the air as much as possible when doing it). For the lower abdomen, you can take the method of lifting the legs with the body in the air.

For a more balanced exercise, you can use your hands to reach your toes while lying down (take care to keep your arms and legs straight, and lift them high at the same time, and try not to touch the ground with your legs and arms as you do).

The second point is also the most important point for the abdominal muscles, which is aerobic exercise, because even if the abdominal muscles are strong, if they are wrapped in a layer of fat, they will not be visible. The simplest aerobic exercise is running, which will not be explained, but running still has a key point, that is, the time problem, the distance is not a problem, but the running time is too short to have any effect on fat loss, and I personally think that 40 minutes is the most basic.

As the saying goes, 3 points practice 7 points to eat to pay attention to, fried pork and high-calorie junk food should not be touched, eat more things containing high-quality protein, drink milk, eat beef and chicken, beans can also be ingested, egg whites can be eaten, if you have the conditions to buy a bucket of whey protein powder is the best. Secondly, there is the intake of trace elements, because the daily aerobic exercise sweats a lot, resulting in the body's metabolism faster than ordinary people, so we must pay attention to supplementing various essential trace elements, eat more vegetables, and then eat some multivitamin tablets and the like.

The last point, and the most important of all, is persistence. If you can train a good body after 3 days of fishing and two days of drying nets, then there will be no fat people in the world I hope that the landlord can have proud 8-pack abs as soon as possible.

Sit-ups 100 sets of 3 sets.

or 2 groups of abdominal muscle tears.

Just do more sit-ups.

Get up 30 sit-ups every morning, 30 sit-ups at noon, 30 sit-ups at night, and 30 sit-ups at night.

It only takes one or two movements to build your abs. The key to building abs is the intensity of the movements, not the more reps the better. For example, you can do 200 sit-ups at a time, but it is not as good as if you can only do 10 sit-ups at both ends.

Because being able to do more than 200 is to train endurance, it is not obvious to the thickening of muscle fibers. In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the load training of that weight can make the muscles thicker and the strength speed increase, but the endurance increase is not obvious.

You are given four movements: sit-ups, leg presses, two-end lifts, and hanging leg raises (increasing in intensity). If you can do 10 to 20 sit-ups, then do a leg press; If you can do 10 to 20 supine leg presses, just do two ups.

And so on. Practice three times a week, and practice about 3 sets of one movement each time.

In addition, if the body fat percentage is higher than 10%, the fat will cover the trained abdominal muscles. Sumo wrestling has no muscles and that's why. If the landlord has a small belly, he still needs to jog for about 40 minutes to lose fat.

About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

Hello in response, the first step is to run. Running every day is one of the cheapest and most effective ways to build your abdominal muscles. Make a daily decision based on your physique, and you can run three to four kilometers as a warm-up exercise.

Running builds the coordination of the body, and expanding lung capacity is an essential exercise before working the abdominal muscles. Sit-up. This is the key and most effective way to build your abdominal muscles.

Do plenty of aerobic exercise.

Aerobic exercise can be done more, such as: running, sit-ups, etc., these are all things that need to be adhered to for a long time, the most feared is three days of fishing and two days of drying nets, no perseverance is not good.

Do more full-body exercise.

The exercise of eight-pack abs can not just exercise the upper body, the effect is uncoordinated, so it is best to do more exercises for the whole body, which is also helpful for the training of eight-pack abs