How to train the abdominal muscles quickly, how to train the abdominal muscles quickly and effective

1. The most important thing is perseverance, and if you don't practice every few days, it will automatically shrink.

2. Exercise should be purposeful, and you need to plan scientifically which part of the muscles you need to exercise (including what actions to do, exercise time, the number of each exercise mold and group, and appropriate protein supplementation during exercise).

3. Pay attention to a small number of exercises (6-8 groups per day), 15 to 20 times per exercise mode in each group, and appropriately reduce the number of difficult movements.

4. When it comes to abdominal muscles, there are many exercises: push-ups (a must for men), sit-ups (the key to training abdominal muscles), and if you have a certain foundation, you can also try Bruce Lee's exercise method - abdominal exerciser ......

Remember the first point!

By the way, you don't need to be fast when you act the most, you have to hold it to ensure that you get results in a week. I don't see the effect of criticizing me".

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

Sit-ups hold on, and you can do them with weights later, such as those two dumbbells in your hands, which will be very tiring but work well.

It is recommended to use Pilates combined with yoga, and the effect is very good.

One trick is that if you're lying on a stool (similar to swimming), you'll aim the stool at your abs and do the swimming.

So many people do sit-ups, why are so few people with abs coming out?

If you are determined, you can do this, of course, you can do less at first, but the movements should be standard If you don't have this perseverance, you don't have to do sit-ups, it's a waste of time

Do high-intensity hard sit-ups with weights.

High-intensity hard sit-ups.

It should be changed and adjusted according to the individual's physique, and for patients with cardiovascular disease, rapid exercise should be prohibited, and the amount of exercise should be gradual.

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.

Each movement is exercised about 10 to 15 times.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do more than 30 sit-ups, then do a leg press; If you can do more than 15 supine leg presses, you can do two ends; If you can do more than 15 from both ends, you can do a hanging leg raise.

Practice three times a week, practice 3 sets of one movement each time, and do about 10 in each group. 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 you have a small belly, you also need 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.

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

Abdominal training.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

First of all, the body should be thinner and easy to practice, and secondly, sit-ups should be done in large quantities, and not too much, the main thing is to persevere.

Grouping: A group can be 10 or 20.

It depends on your personal affordability. Can be slowly strengthened plus quantity.

Generally, it is divided into 3 groups, and each group can do 30 or 50

If you want to get a quick effect, you can hook your foot to a high place, so that the amplitude will be much larger, and the effect will be obvious.

The most effective way is to do sit-ups and set yourself a goal.

Load... There is a slope in life ... Anyway, it's going to be more difficult! The action must be standard!

4 steps to get your perfect abs.

Chocolate absBy following these movements, you can spend an extra 20 minutes a day.