Abdominal muscle!! Abdominal muscle!! Yes! How can I have it?

How do I get abs?

Hello landlord. First of all, you have to understand: if you have a lot of fat on your belly, even if you work hard, your abdominal muscles are not obvious, it is pulled by a thick fat pack, so if you want to train muscles, you have to first **, tell you a practical method:

Sit-up. One hundred a day, divided into five groups, with an interval of no more than one minute, but you have to follow your own situation, and you can do less for the first time.

It's really good to make yourself better.

.As it says upstairs: be sure to take a few minutes to warm up before exercising.

2.Don't be impatient, the slower and more accurate the movement in muscle training, the more obvious the effect, and the movement is indeed more effective than doing it in a hurry. 3.

People with a lot of body fat must do cardiopulmonary exercises first, such as jogging, swimming, cycling, etc. Do cardio exercise four to five times a week, and do cardio exercise for at least 40 minutes. Resistance training alone won't work, because the muscles you're training are covered with fat.

4.People with a lot of body fat try not to eat after 9 p.m. 5.

When eating food, try to reduce the amount of starchy foods such as rice, pasta, bread, etcReplace with lean meat, fish, eggs, vegetables and fruits with less sweetness. 6.Exhale vigorously during exercise and inhale conversely.

7.When doing abdominal muscles, the muscles of the lower back are antagonistic muscles, so people with lower back problems must see a doctor, do abdominal muscle training must do what they can, and stop when the lower back is uncomfortable. 8.

Another important point: perseverance + endurance + perseverance There is also a common phenomenon of eating more vegetables and less meat (not not eating nothing) Although the abdominal muscles are good, they are covered with a layer of fat. For this case, even doing a few thousand sit-ups won't help because what you're doing is just further working the muscles underneath without burning the fat that covers it.

First of all, you must realize that there is no such thing as a local**, and the only way to lose fat out of muscle is to implement a comprehensive program consisting of a proper diet, aerobic training, and weight training. These three aspects work synergistically and reinforce each other.

Eating right can accelerate muscle growth; Aerobic training boosts metabolism for more efficient use of food and fat burning; Weight training develops all the muscles in your body, including the abdominal muscles, and helps to increase your aerobic capacity and metabolism levels.

In order to lose any of your excess fat, you need to reduce your calorie intake, change your eating habits, switch sweets and simple carbohydrates to protein and fresh vegetables, don't be picky eaters, and don't fall into personal preferences. Meals should be regularly spaced and balanced, nutritious, and just enough to ease your appetite rather than stuff your stomach.

Schedule time for cardio training. Relaxed aerobic training can range from half-hour to one-hour walks three times a week, or on gym training machines. Aerobic training is best scheduled on days when you don't do weight training, it doesn't have to be very hard, just 65-70% of the maximum heart rate, which is about 120 beats per minute for the average person.

The three aspects of ab training should be balanced and should not be extremePersistence is victory!!

In the first step, sit-ups are 10.

The second part, 10 curls.

Rest for 3 minutes.

In this way, we do a group of 10 groups.

Exercising your abs can be divided into three parts at the same time: eating modestly, exercising your abdominal muscles, and supplementing with protein. Did you know?

Learn these tricks to teach you to have eight-pack abs with ease!

Novices practice abs and refuse bells and whistles, and insist on these four movements enough!

There are two kinds of exercises that you can do together: one is the normal sit-ups, put your hands crossed on your chest and get up, and the other is lie down and get down, hold on for a while, and rest until your abs hurt.

Planks are a good option.

The best movement in the middle of the pectoral muscles: the chest clamping at all angles (butterfly machine clamping the chest, tension machine clamping the chest), all rely on the gym equipment. Dumbbell chest clamping (i.e., dumbbell bird) means little.

The fact that you can do a lot of push-ups only means that you have good muscle endurance, not that you have good muscle strength. To increase the volume of your muscles, it is necessary to do resistance training in groups of 8 12 4 5 sets. For pectoral muscles, only bench presses in the gym are the most effective and basic movements, of course, provided that you are at least 18 years old and your bones are fully developed.

After your chest has been trained to a certain level of fatigue after the bench press, you can use other movements to sculpt the breast shape, including upper chest, lower chest, extension, middle chest, etc.

To get fit in shape, you must go to the gym, systematic, scientific training and diet. You can't just train your chest, you have to train your whole body. will look good, otherwise it will cause an imbalance in the development of body muscles, which is also harmful to the body.

Abdominal training must do various forms of crunches, and the sit-ups themselves are wrong and the effect is greatly reduced.

There is no shortcut to losing beer belly, which is to control your diet (less oil, less sugar, a small amount, including not eating carbs 3 hours before bedtime, etc.), and do more aerobic exercise (you must jog for more than 30 minutes a day, and it is best to do abdominal training before running).

Brother, your problems are too many and too complicated, you can only point to it, and there are many things to explore by yourself and go to the gym to experience it yourself.

Do the chest, the birds... Medium weight more times... More than two months.

Sit-ups can only exercise 4-pack abs, and if you don't go to the gym, you have to add lying down and leg raises... 200 per day for more than 3 months...

If you have a beer belly, you have to lose fat first, do aerobic exercise, running and the like, and run for 30 minutes before it has an effect.

The pectoral muscles should first do a large weight to expand the muscles, the more push-ups you do, the less force you have, keep doing 20 will be tired, you can do palm press, first train the outside out of the pit, and then practice the middle seam...

1。It doesn't matter what time you have to rest!

2。Don't drink, you'll have a beer belly!

3。It's not okay to have one meal, if you really want to be in good shape, eat more! At least 3 meals a day! Least! Remember! It's better if you can eat more, but remember, the more you eat, the more you practice!

4。Start real fitness! Enough dumbbells! Remember, the number of times is the most important, and when you first start practicing the body, it's the shape, not the block! Wait until you have the shape and then practice the block!

5。Pectoral muscles: push-ups, there are two types. 1) Shoulder-width hands and lateral pectoral muscles. 2) The hand is narrower than the shoulder, practice the inside! Putting your feet high can add to the difficulty!

6。Deltoid (shoulder): Dumbbell front press to practice front plastic, side press to train the middle element, back element is more complicated, but it is brought when training the back dilator muscle, so it is not important!

7。Biceps (that is, where there is an egg on the screen of people's hands, hehe): Pressure bell curl, you should know this! Note: Don't borrow! Don't be lazy!

8。Triceps (a muscle at the back of the egg): Harder! It doesn't matter to you, don't practice just yet!

9。Abs + dilators: Sit-ups, pull-ups! Simple! Hehe!

10。Generally, there are 12 groups in groups, and several groups are discussed by people! But considering that your dumbbells are lighter, you order your own and each group does its best! How to test if there is an effect, see if the muscles you train when you get up the next day are sore! 1 muscle requires 48 hours of rest!

Learn these tricks to teach you to easily have a local type of abs!