Can anyone tell me how to train my abs? Good way

There are many movements such as sit-ups, hanging leg raises, supine leg presses, and so on. Choose 2-3 movements, do them in groups, do one in each group, step by step, do it every other day, and take a day off in between.

Abs are hard to work on, so it's best to go to the gym, and we only need 300 450 yuan a year here.

50 sit-ups every night before bed. Results in one month.

Do more sit-ups. The effect of weight-bearing is more obvious.

The easiest and most straightforward way to do this is to do sit-ups. Do 3-5 sets a day, 20-30 per group is appropriate, and at the beginning of the workout, you can do 10 sets as a group, three sets a day. In the later stage, after the body adapts, it will be slowly added upwards.

Place a crawling mat at home and make planks on top of the mat. As with sit-ups, you need to exercise consistently to increase your time and volume. Start with 30 seconds to 1 minute, and gradually increase the time as your body adjusts.

These two most basic workouts are more suitable for us ordinary people, and can be completed at home without professional trainers and tools. The only thing we need to pay is persistence, no matter what kind of exercise method, only persistence will produce results and results.

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?

I think the main thing is to keep exercising, and I will introduce to you how I usually exercise, and the effect is not bad, and there is no cost.

1.It must be a run, jogging with sprinting for more than 40 minutes every day. If you don't have the conditions or don't want to go out, you can run in place for more than 45 minutes.

2.Sit-ups, 3-5 sets a day, 30 per group, remember not to do only sit-ups, or the abdominal muscles are there, and the sebum does not go down, and the lines cannot be seen. Just for the sake of two lines, don't do too many sit-up exercises, and once the muscles are formed, you should increase the amount of time you run.

3.The exercise of abdominal muscles must be combined with aerobic exercise, the best is swimming, followed by jogging.

Hope it helps.

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

Abs are what both boys and girls want, and a person with abs can add points to himself.

1. Sit-ups, sit-ups are mainly to exercise the muscles of the abdomen, you can do three sets of sit-ups every night, a group of 50, and you can see the effect after a month.

2. Buy an abdominal muscle wheel and yoga mat, this is specially designed to train abdominal muscles, and the effect is better than sit-ups, that is, you are tired. Do two sets a day, a set of 30 is fine. Stick to it for half a month and you'll see the effect.

From my personal fitness experience, my abs started with running, why? Later, under the advice of the fitness coach, let me start with basic running, so that my body can have a certain amount of exercise, so that I can do muscle-building exercises, and as a result, after I ran for 2 weeks, when I did sit-ups again, I could do 100 of them all of a sudden, and I could only do 10 of them before!

First of all, we should strengthen the exercise, running, push-ups, I think doing sit-ups is the best exercise of abdominal muscles, you can do a few less at the beginning, gradually increase, slowly after a long time, it will have an effect, the important thing is to insist on exercising regularly and fixedly every day, insist on doing 100 every day, and it won't take long to have abdominal muscles.

There are several ways to train your abs.

First, insist on doing sit-ups every day, in groups of 20, and insist on five sets a day.

Second, do planks, which should last gradually and gradually prolong, which will play a role in shaping the abdominal muscles.

Third, pay attention to your diet, eat less greasy food and eat more fruits and vegetables.

If you want to practice better abdominal muscles, then you can do push-ups as a sport, when doing push-ups, the abdominal muscles can be well exercised, making the abdominal muscles look stronger.

The correct way to train the abdominal muscles is to bend the waist, keep the shrimp body still, and lift the upper body off the ground to perform abdominal curl exercises. With the right crunch exercise combined with a long period of time, the abdominal muscles will naturally come out.

Abs 01The first thing about abdominal muscles is diet, and you must control your diet. (Low fat, high fiber, moderate amount of protein, control daily calorie intake) Especially for the exercise of abdominal muscles, diet is the first place.

02.Posture is important. Traditional sit-ups are unprofessional and practice crunches.

A crunch is better. The posture of lying flat and supine is the same as the traditional one, first of all, our hands are placed in front of the chest instead of the back of the head (as for the back of the head, as long as we touch the back of the head gently, not the traditional drag behind the head), the lower forehead is slightly adducted (the lower forehead is subconsciously as close to the chest as possible), so as to avoid damage to the cervical spine. Moreover, the abdominal curl action makes our waist stick to the ground (cushion), and the range of action is correspondingly much smaller (every time we get up, the body and the mat are 20-25 degrees to return to the rest, and then do another time).

This is also a protection for the lumbar spine.

Some fitness members think that crunches are harder than sit-ups, 03Every time you are exhausted (you don't have the strength to do crunches). 4-5 sets per set, 15-35 reps per set.

After the exercises, re-emphasize the importance of diet, eating correctly will do more with less).

04.Diet.

Increase protein, increase crude fiber, and reduce fat intake (0 fat is best).

Eat more egg whites (discarding egg yolks).

Eat more whole grains, vegetables.

Reduced, fatty, fried, smoked foods. (Don't eat after 20:00, if you're really hungry, replace it with water and non-calorie fruits).

01.Egg white 2 + one banana.

02.3 slices of whole wheat bread + yogurt (skim milk).

03.Egg white 4 + 2 slices of whole wheat bread (recommended, more economical and easy to configure).

04.Chicken breast 150g + whole wheat bread.

Warm up and run for 5 minutes, sit-ups 30*4, (you can do it can be increased), and then run 3000 meters. Lose fat and gain muscle.

In fact, your previous way is wrong, the training content should be carried out in groups, and after training, relax and relax, such as jumping 50 times on the spot or jogging 400, will not make the muscles too developed, but make the muscles more elastic, and the more elastic the muscles, the better...