How to exercise abs fast, how to exercise abs fastest

I think it's sit-ups, and you have to do the abs to pump to have an effect.

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 and sit on the mat with only your hips on the floor, your legs and upper body as close together as possible, then quickly separate and back 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.

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.

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

Do it on your back, do 30 to 50 a day, and it will come out after 3 months, and the effect will be very good.

How can abdominal muscles be bored?

The method is as follows: 1. To refine the abdominal muscles, you need to make the abdominal muscles block and protrude, the most classic method is still sit-ups, but it is easy to have misunderstandings here, the past sit-up method, especially the kind of quick done, is very wrong. The really effective sit-ups are when the person lies flat on the ground, then bends or lifts the feet to the ground and the knees are bent or lifted up to 90 degrees with the abdomen, and then the abdomen is contracted as in the past, and the upper body is raised.

2. In order to make the shape look good, it is very important to stretch fully after exercise. Many people will have pain in their abdomen for a few days after exercising, but this is a build-up of lactic acid, which does not mean that the exercise is in place, and stretching will relieve the pain.

3. Abdominal muscles and psoas muscles are "two sides of the same coin", while exercising abdominal muscles, we should also pay attention to the exercise of psoas muscles. Otherwise, the strength of the abdominal muscles will continue to increase, the front and back will be unbalanced, and it is easy to strain the waist in the process of exercise.

4. Abdominal muscles are actually easier to practice as a small muscle group, and there will be obvious changes after a few months, and the difficulty is to consume abdominal fat. Many people train their abdominal muscles for a long time but can't get in shape, and the problem is not to gain muscle but to lose fat, and they need to reduce fat intake and increase aerobic exercise.

5. Exercise abdominal muscles, whether it is supine abdominal curls (upper abdomen) or hanging legs (lower abdomen), the action must be slow, from muscle elongation to peak contraction always maintain "confrontation", do not use inertia to make it violent, the lumbar spine is easy to be injured. Sit-ups are no longer recommended by coaches because they are easy to injure the hip joint due to their large amplitude, but have been changed to crunches with smaller amplitude and more isolated exercise parts. Sit-ups with your head in your hands can easily hurt your cervical spine and are the wrong move.

7. Learn to use the abdominal tucking machine for exercise, the abdominal tucking exercise machine of Aerlikon** is a good tool for exercising abdominal muscles. Ergonomic and mechanical structure design, streamlined appearance design, beautiful and generous, simple to use; The product is designed according to the body's fat burning characteristics, and after more than 20 minutes of easy exercise, it can achieve the purpose of fat burning and easy recovery.

8. In fact, to have good-looking abdominal muscles, in addition to prominent abdominal muscles, it is also necessary to reduce abdominal fat, which requires the assistance of regular aerobic exercise, swimming, running, etc.

Core training movements that are ten times more efficient than the abdominal wheel.