Who knows what are the best ways to train abs?

My boyfriend trained his abdominal muscles through sit-ups and push-ups for a month or two, to be exact, fist grips are better, as the name suggests, it is to use fists instead of palms to support the body, and stick to it every day.

1. Sit-ups.

The essentials of sit-ups are actually relatively simple, just lie on the floor, then bend your feet, cross your hands, and put them behind your head, and then sit up again. In this process, the first thing we need to pay attention to is not to our feet, and then our backs should also be as straight as possible so that we can achieve the desired effect.

2. Crunch exercises.

As long as you train your abdominal muscles, then you can't miss the crunch exercise, which actually only needs a mat, and you can exercise after lying on it. At this time, our two hands are placed in front of the chest, high front or temple, and the two hands next to us are not placed behind the head, otherwise it will hurt the cervical spine, at this time, the knees will be slightly bent and ready, so that our abdominal muscles can pull the shoulders in the direction of the knees, but the whole back is not all off the ground, but partially off the ground, otherwise it will make our back muscles more tired, resulting in strain.

3. Leg lifting exercises.

Lie flat on the floor and relax your whole body, then lay your legs and hands flat on your sides. After all the preparatory movements are ready, we can start exercising, first put the two feet together and then slowly lift them up, at this time the knees can not be bent, and the legs can be raised to 90 degrees with the upper body. Fix it for a few seconds, and then slowly put it down, so that it is a round, repeat each movement 20 times, and complete a set of 5 movements as a group, repeat 20 sets a day.

Stick to it for a month and you can see results.

Air boarding Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Lift your legs up and slowly climb the bike.

Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset. Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

Fitness Ball Crunch Lie flat on the fitness ball with your feet flat on the ground, hands on the sides of your head, and arms open. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more.

If you want to increase the difficulty, you can close the casters and get up to do it.

Leg curls Lie on your back on the floor with your lower back pressed against the ground. Place your hands at the sides of your head and your arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.

Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest.

Reverse crunch Lie on your back on the floor with your lower back close to your face, your hands on your sides, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

Traditional crunches lie on your back on the floor with your lower back pressed against the ground. Place your hands at the sides of your head and your arms open. Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

Lie on your back: Lie on your back on a flat surface with your hands at your sides to maintain your balance. The knee and the torso are raised at the same time and do a high place in the movement.

Bend your legs naturally, bring your hands close to your ankles, and slowly lower your body. This movement is relatively difficult, but when you become proficient, it can be used as a common exercise.

Barbells, sit-ups, and protein powder with the right mix.

Summer is a good season to show your flesh! Many beauties leak their waists, and their waists are full of vest lines! Many girls also like to look at other people's absThere are so many boys today who have legendary eight-pack abs!

Today we will talk about some tips for training abdominal muscles!

The first thing is to control your diet. Many people are very afraid of obesity and wish they had a body of muscle. But often in the case of training alone, it is difficult to achieve this situation and effect!

If you want to have good muscles, you must first have a healthy body!

The daily diet requires small and frequent meals, and each meal is a little less, and you can eat about five meals a day. In terms of food, it is necessary to control high protein and low fat, and many people go to eat chicken breast in order to build flawless muscles! Chicken breast is very high in protein, which is specifically designed to replenish the muscles in our abs!

Do planks. Plank can be said to be the best way to train abdominal muscles, plank can help burn some of the fat in our abdomen, better let the reputation miss the formation of our muscles and the grace of the line. Many boys have abs on their stomachs, but a lot of abs are formed by being too thin!

Do sit-ups! If you really want to train your abs, doing sit-ups for a long time is very effective! Because sit-ups are designed to burn our abdominal muscles, and the practice of sit-ups is relatively simple.

If you want to build muscles, you can do about 60 sit-ups, twice a day.

Moderate amount of running. Running can be said to be able to burn fat all over the body, and a moderate amount of running can also improve people's resistance! If you run for a long time, it is very effective for fat burning throughout the body, and it is more conducive to the formation of body lines.

Now is an era of beauty, many boys want to have muscles on their stomachs to attract the attention of girls, but girls also want a more perfect vest line!

Sit-ups, sleepy drinking lemonade, etc. Sit-ups, do 150 sit-ups a day, and you can see the results after a long time; Drinking lemon water can lose belly fat and stimulate it to be converted into muscle.

1.Sit-up. Exercising abdominal muscles, sit-ups are still the most effective method, but it is worth noting that sit-ups need to be carried out at the same time with running, 3-5 groups of sit-ups a day, about 30 pins per group of rotten bucket cherry blossoms, which varies from person to person, and insist on running for 1-2 hours a day after doing it, the best effect is achieved.

2.Head to foot. Practicing sit-ups is just getting up with the head, and getting up with the head and feet is equivalent to increasing the intensity of training, so that if you do 20 sit-ups a day, the effect will be better, if you do 200 sit-ups a day, it is only endurance training, and the head and feet together increase the relaxation of the muscles by increasing the intensity, which is more effective for the formation of abdominal muscles.

Plank. Plank is a good way to exercise abdominal muscles, its action point is that the elbow is perpendicular to the ground, the body is in a straight line, its operation difficulty is not high, in the process of doing plank should be evenly called and sucked, but there will be a feeling of tightness in the abdomen, which is a natural phenomenon.

Four-point support. The four-point support is similar to the push-up, similar to the kneeling push-up, which requires us to be perpendicular to our thighs, tighten our abdomen, keep our back straight, and feel the tearing sensation in our abdomen.

Crunch. Curls are also called sit-ups, it is a very common exercise used to exercise the abdomen, and the difficulty is not very high, suitable for beginner bodybuilders, as long as it exercises our rectus abdominis muscle.

1. Sit-ups. Lie flat on the ground with your feet on the ground, knees bent and hands folded in front of your chest. Ask someone to hold your feet steady or place a weight on them.

When you're ready, begin sit-ups, lifting your back down with your shoulder blades up from the floor. Take care to keep your back straight (don't bend over) during this process. You can then return to your original lying position.

Repeat the above process to continue the exercise.

2. Crunch exercises. Lie flat on the floor (you can use no mat if you are used to it), place your hands on your chest or lightly next to your temples (be careful not to put your hands behind your head to avoid injuring your cervical spine), and bend your knees. Once you've prepared your brief, start using your abdominal muscles to pull your shoulders toward your knees.

3. Folded pants folded sit-ups. Lie flat on the floor with your hands on your sides to maintain your balance, and you can let your hands go when you're used to the sport. At the same time, lift your knees and torso until your knees and face move to a hypothetical boundary that should be set above your pelvis.

The standard posture should be one in which your lips touch your knees. Your legs should be naturally together, your feet close to your hips, and hesitating to fold up a folding stool. You can then return to a flat lying position and repeat the process described above.