How do you want to train beautiful abs?

Many people do hundreds or thousands of sit-ups a day in the hope of developing beautiful abs, but this is a waste of time. In my opinion, the abdomen is no different from the rest of the body, and the abs should be trained in the same way as the rest of the body, divided into 4-5 sets of 20-25 reps each to achieve complete exhaustion (if you can do more, it is not enough).

I prefer to do each movement slowly and keep my muscles tense for a few seconds at maximum contraction. The most effective ab exercises are sit-ups, hanging leg presses, etc. The ab trainers that are everywhere in the gym today also work well.

Usually I choose to work my abs on days when I don't do aerobic training, and schedule it at the end of my weight training.

When it comes to weight training, I would like to emphasize that when training in other parts of the body, it is essential to use large weights. Many people find that they can even skip the abs if they lift enough weights, as heavy weights will force the abs to assist the trained muscle group. Regardless of the part of the training, you should schedule at least one heavy weight training using a combination of barbells, dumbbells, (rather than a combination of equipment).

Good examples include upright barbell or dumbbell curls for biceps, upright arm curls for triceps, upright barbell press for shoulders, squats for legs, deadlifts for backs, and bent rows. Even with chest exercises, the pectoral muscles must be tense in order to stabilize the torso.

It's a common phenomenon that while your abs are good, they are covered with a layer of fat. For this case, even doing a few thousand sit-ups won't help because what you're doing is just further working the muscles underneath without burning the fat that covers it.

First of all, you must realize that there is no such thing as a local**, and the only way to lose fat out of muscle is to implement a comprehensive program consisting of a proper diet, aerobic training, and weight training. These three aspects work synergistically and reinforce each other.

Eating right can accelerate muscle growth; Aerobic training boosts metabolism for more efficient use of food and fat burning; Weight training develops all the muscles in your body, including the abdominal muscles, and helps to increase your aerobic capacity and metabolism levels.

In order to lose any of your excess fat, you need to reduce your calorie intake, change your eating habits, switch sweets and simple carbohydrates to protein and fresh vegetables, don't be picky eaters, and don't fall into personal preferences. Meals should be regularly spaced and balanced, nutritious, and just enough to ease your appetite rather than stuff your stomach.

Schedule time for cardio training. Relaxed aerobic training can range from half-hour to one-hour walks three times a week, or on gym training machines. Aerobic training is best scheduled on days when you don't do weight training, it doesn't have to be very hard, just 65-70% of the maximum heart rate, which is about 120 beats per minute for the average person.

The three aspects of ab training should be balanced and should not be extreme. If you don't want to poop in the mirror, or grab a handful of meat at the waist, then do it!

Do sit-ups and hang upside down.

I'm the kind that I practice slowly at home, and I don't have good conditions to go to the gym to play with good equipment, so it's better to go to the gym if you have the conditions.

My personal understanding is that jogging is a must, lose fat, otherwise no matter how good the abdominal muscles are, you can't see them covered by fat, remember to run for more than 30 minutes. If you are not too fat, 2 times a week is usually enough.

Then there are the abs, I first ruled out sit-ups, and I couldn't practice the lower abdomen. I have been practicing for a period of time, and I feel that because it is more difficult, the speed will affect the effect of the exercise, and the speed will be slow and I will not be able to get up. Later, I read an article that said that I should not let my abdominal muscles relax in the whole group of movements for exercising abdominal muscles, so I decided to give up the two-headed rise and practice supine leg raises alone.

Personally, I feel that this action is more suitable for me, and I can slow down this action, which is better than fast and fast. It is also possible to keep your abs tense when you are falling. You can also pause when you reach the highest point.

When you do it, you can lift your upper body and shoulders off the ground to train both the upper and lower parts of your abdominal muscles at the same time. In addition, the article said that a group of abdominal muscle training should take 30 to 50 movements, instead of the general 8 to 12 times, and my limit of supine leg raises is almost this number, and I can't get dozens of them from both ends! Generally, three sets at a time.

Then add three sets of the kind of movements that take a dumbbell and put it in front of the stomach to do a twist, which is also a set of dozens of times to train the flank abs.

After practicing for almost two months, I feel that the effect is much better than when I practiced both ends before. An increase in the thickness of the abdominal muscles can be felt. I didn't jog and didn't have that time, so I couldn't see the muscle mass in my lower abdomen, only the upper few pieces, but I was quite satisfied with the conditions.

4 steps to get your perfect abs.

Abdominal muscles are the most difficult to practice, the least easy to get out of shape, as long as you have the determination, whether he is out of shape or not, insist on doing 120 sit-ups a day, the effect will be very good after three months, and there will be obvious results after a month.

Use something to press down on your toes, it works. Remember it's the tiptoes....

You can go to the construction team, and it won't take a few days to have it, hehe.

If the exercise load is properly arranged, the exerciser's subjective feeling should be full of energy, physical strength, comfort, and desire to exercise.

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 gradually repented. Judgment search.

How can abdominal muscles be bored?

4 steps to sell your gods, Zheng let you practice the perfect abs.

If the exercise load is properly arranged, the exerciser's subjective feeling should be full of energy, abundant body and spine, comfortable and eager to exercise.

4 steps to sell your gods, Zheng let you practice the perfect abs.

4 steps to get your perfect abs.