How to train abs, find a training process

Sit-ups plus push-ups work well for two months, 30 to 50 a day.

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?

Lie flat with your knees bent, raise your hands vertically, without force, slowly roll up your upper body with your lower body close to the ground and do it 20 times in a row.

The V-shaped support turns, this requirement tightens the abdomen, always straight, the left leg is straight, the right left hand is straightened with the left leg, the right leg is straightened, and the right hand is straightened with the right leg, so alternate left and right 20 times.

The V-shaped confrontation support is also very abusive to the abdomen, so when doing it, you should tighten the abdomen, keep your back straight, and fight hard with your hands and knees, and hold it for 30 seconds.

The knee raise is not difficult to do, but it is more laborious to rank it in fourth place, because the first few have already abused the abdomen, and it will be laborious to do this again. This movement requires the abs to lift the leg forward with force, arch the back, and let the knee touch the elbow. Exhale as you lift your leg and inhale as you reduce, alternating left and right 20 times.

I prefer this action because it's relatively easy? Lift your shoulders off the ground, press your lower back firmly against the ground, straighten your legs, hook your toes, and swing up and down alternately from side to side for 20 seconds.

Abdominal stretching is the most comfortable action, which can be said to be an action to relieve abdominal abuse, this action requires that the legs are completely close to the ground, the hands support the body and stretch the abdomen, raise the head, chest, chin up, hold for 30 seconds.

All the ab training you want is here, fifteen reps each three sets per day!

Practice the movements of your abdominal muscles at home and learn together!

In fact, the best way to exercise your abs is to do sit-ups. First of all, we have to know that almost all the muscles in our body need to rest, there is only one place where the muscles do not need to rest, that is, the abdominal muscles, I remember reading a fitness magazine a few years ago I wrote that a professional player does 1500 sit-ups a day to exercise the abdominal muscles, although this exercise method is difficult for ordinary people to accept, but it also explains on the side, as long as we have perseverance, we can exercise the abdominal muscles, so I think no matter what kind of exercise method just say not to do is not good, If you put it into practice, then a fitness method can fully meet the training of ordinary people. Here, based on my own experience, I will share with you a few of the most effective ways to exercise abdominal muscles, and I hope you can stick to it:

1. Sit-ups in groups

For beginners, the fastest way to exercise abdominal muscles is to do sit-ups in groups, although we mentioned above that abdominal muscles are the only place in the body muscles that do not need to rest, but for beginners it is impossible to practice with high intensity every day like professional players, so the most suitable for beginners is to do group sit-ups, I recommend that you divide the sit-ups into three groups to do, 50 in each group, and do not rest more than one minute in between, so that it will have obvious effects if you persist for three months.

2. Supine abdomen

The second method is a way to assist in exercising the abdominal muscles, that is, supine abdomen, this method can help us consolidate the training results of household registration, the specific method is that we can prepare a yoga mat to lay on the ground, lie flat on the yoga mat, relax the whole body, keep your legs together and straighten up slowly, stop when you lift to 45 degrees, and try your best to persist for a period of time, in the case of novices, as long as you insist on 5 10 minutes a day, it is good.

3. Lie on your back and raise your legs

Supine leg raise is also a classic way to exercise abdominal muscles, but compared with sit-ups, this method may exercise the coverage of abdominal muscles more, its advantage lies in the extension of abdominal muscles, and the advantage of sit-ups focuses on the muscle shaping of abdominal muscles, so the combination of the two will make our abdominal muscles more beautiful, its specific practice is also relatively simple, that is, lying on your back in a flat place, alternating high raises, novices generally do 60, divided into three groups to do it.

To train abdominal muscles, you must pay attention to eating less fatty meat, eating more lean meat, supplementing some protein powder, and then doing about 200 sit-ups every day.

There is no shortcut to training abdominal muscles, you can only work hard to build abdominal muscles little by little, so that the fat shrinks step by step, so that you will soon have a good figure.

There is a quick way to train abdominal muscles, in fact, as long as you do sit-ups every day, plus push-ups, 30 each time, three sets a day.

If you want to do it quickly, then you have to do it for three months, unless you have a lot of time to go to the gym every day for exercise, running, weighing abs, sit-ups and so on, and you will have very beautiful abs after three months.