How to train 4 super obvious abdominal muscles, if you want abdominal muscles, I am 13 years old, ho

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.

Exercise more and eat less meat. If you don't eat vegetables, you will slowly become muscular like everyone else.

Sit-ups, a month, can you stick to it?

Dumbbells start in groups of ten. One or two groups first. After that, slowly increase to one group.

The number of groups also increases depending on the situation. Push-ups: It's best to buy a push-up rack. You can make the action standard.

And keep your feet on tiptoe. Kneeling is useless. If it's hard, you can take it slowly.

There is no hurry. Do a few sets to see for yourself. It's about the same as lifting dumbbells.

If you train your abs, practice sit-ups. The number of reps and sets is the same as the former. The effect is obvious.

You can train 6-pack abs more effectively. As for those who practice to 8, it depends on their physical fitness, and some people can't. Some people can.

Let's practice to 6 pieces first. There are also push-ups that work the pectoral muscles.

1, you are fifteen years old to train four-pack abs is very remarkable, indicating that you have good talent, you are talking about the lower abdominal muscles, the lower abdominal muscles can not rely on sit-ups alone to practice, at the same time, you can do sit-ups on the basis of your original plan, half of the energy that should be done sit-ups is divided into supine leg raises, and then add a movement to hang the leg raises, each group of exercises to exhaustion a total of three groups.

2. There are many movements for dumbbells, depending on what actions you do, and it is best to take turns to do them. Sit-ups and leg lifts today, push-ups tomorrow, and dumbbells the day after tomorrow can not only rest some muscles, but also make the other part of the body exercise well.

3, you can't tell you to do a few at this age, to keep breaking through yourself, it's best to do it every other day, 4, pull the spring can't train the pectoral muscles, it's a good way to train the back muscles, just turn over and inherit, you can intersperse with push-ups, alternate exercises every other day, so that you can practice a very well-proportioned, toned, and powerful.

tat, I'm a woman, I don't know, passing by, or leave a footprint, shyly ask the landlord is a ** person?

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Abs are up to eight or six, and ten-pack abs are wrong.

Not everyone can train eight-pack abs, and being able to train six-pack or eight-pack abs is related to genetics. Because the tendon stroke determines the number of abdominal muscles.

First, find out the tendon strokes in the diagram. If you look closely, you will find that it is it, and when the white tendon and red muscles are divided, it looks like it is piece by piece.

Tendon strokes are a very important reason for making the abdominal muscles look like pieces by piece, which determines how we practice, and the abdominal muscles will not become as full as a stick like the biceps.

However, this thing, called tendon strokes, is innate, and it doesn't get more or less in your workouts.

8 pieces, 10 pieces, I haven't seen 9 pieces, 10 pieces are also very good-looking, but it shouldn't be atmospheric enough.

There are ten pieces, but they are all bodybuilders.

I'm also 10 yuan, and at the moment it's clear that it's only 6 yuan.

Don't listen to them, you search for 10 abs on the Internet, if you have, you are so lucky, 1 billion people may not have one.

Stick to these sets of movements every day to quickly train your abs, come and see, I'll do it first.

This is a 4-minute abs workout, insist on doing 3 sets a day, you can quickly train the vest line, and try it for a month.

Eat smaller, more frequent meals, do more sit-ups, and do it in several groups.

This is how I practiced "sit-ups", insisting on doing more than 30 reps a day.

Also in conjunction with the diet, belly fat is the most difficult to lose.

Quad abs are too easy.

First of all, lose fat. That is, the fat on the stomach. Otherwise, even if you train your abdominal muscles, you can't see that this ** action is very useful. Choose the right one to do it.

Then there is also the movement to train the abdominal muscles.

Be sure to stick to it, though.

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.

4. The seated flexion supine 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" sports 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 and hold the handle with one hand or pull a certain weight of heavy objects, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

The small staring brigade takes the students to practice the abdominal muscles correctly, a few simple steps, and easily solves the troubles of no Kailu!

Abs: 4 sets from both ends.

Supine leg press 4 sets (four pieces below the abdominal muscles).

Crunches 4 sets.

Plank for a minute.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Practice more than five times a week.

The abdominal muscles are the most difficult to exercise, and lifting dumbbells, push-ups, and sit-ups are strengthened together.

Are you going to practice 4 blocks or bottom blocks? Upper 4 blocks: sit-ups, push-ups, pull-ups, horizontal bar upside down to get up Lower 4 blocks: sit-ups, horizontal bar is hanging legs.

Both sides of the abdomen are oblique muscles, directly use x treasure, oblique abdominal muscle exerciser, 140 yuan can be done, I just bought one. In the future, more communication, the next four, abdominal muscle tears have design defects, the exercise effect is not good, it is recommended to use weight-bearing supine leg presses, when lifting legs, bring a lancet adjustable weight steel ball leggings on the legs. Good luck with a successful New Year's fitness.

Lie flat with your legs together, lift your legs up to about 30 degrees, and hold them open, and do several sets a day is very effective!

You have to lose fat, and if you lose fat, your abdominal muscles will naturally become six. If you want to lose weight, do aerobic exercises, such as running, swimming, cycling, etc., when doing it, you should do it in one go, and you can't stop in between.

Jog first. 10 minutes. Lie down and do sit-ups.

Then get up and do a sprint right away. Hold for more than 30 seconds. Lie down immediately and do sit-ups.

Get up again and do a jog for 3 minutes. Lie down again. Get up again and sprint.

This practice is super tiring. There are very few people who can last for a month. But whoever persists.

The abs are huge! If you are skinny yourself. That's easy.

My approach is to forget about the abs and the number of sets that the bodybuilding books say. Stick to it every day. Every day, you can feel a burning sensation in your abdominal muscles and sweat in your head.

The standard is that when you stop, you have to hold your back up and make an ugly position to relieve the spasms of your abs. Persist for half a month, and your abdominal muscles will have a unique shape. Talking about the new practice of sit-ups.

The traditional hair making is to press your feet under someone else's **, bend your legs, hold your head with your hands, and touch your knees with your elbows. In fact, this method can only train the abs in that position. What about a small belly.

To practice the lower abdomen, lie down flat and put your hands at your sides. Leg lift. Don't raise it at 90 degrees.

Lift it above 45 degrees. Do it repeatedly. The little belly is gone.

Also, I don't do the whole "sit-ups" movement. Do it in segments.

I perform an exercise program of the distal fixation of the rectus abdominis. Such as: straight-leg sit-ups, rib leg presses, parallel bars support leg press exercises.

Gradually practice according to your physical strength. It must be practiced to the point of fatigue. There are also many ways to practice the pectoral muscles.

Dumbbell chest expansion, push-ups, barbell bench presses, and more.