How do you get a fitness to get eight pack abs?

When working on your abs, keep your abs tense and don't let them relax, whether at the beginning or at the end of the movement. Always reach total exhaustion, each set should reach complete exhaustion, don't count the times, keep doing it until you can no longer contract your abs. It is not necessary to be completely straight, and the abdominal muscles should not be arched but the chest should be slightly inward.

In order to concentrate the tension in the abdomen. The straighter the upper body, the more the buttocks are involved, which not only reduces the force on the abdominal muscles, but also increases the risk of lower back strain. When working on your abs, keep your abs tense and don't let them relax, whether at the beginning or at the end of the movement.

Always reach total exhaustion, each set should reach complete exhaustion, don't count the times, keep doing it until you can no longer contract your abs. It is not necessary to be completely straight, and the abdominal muscles should not be arched but the chest should be slightly inward. In order to concentrate the tension in the abdomen.

The straighter the upper body, the more the buttocks are involved, which not only reduces the force on the abdominal muscles, but also increases the risk of lower back strain.

7 days, 5-7 minutes a day, is that fast enough? 8-pack abs, persistence is king.

Sit-ups, or lie flat with your legs together and bend towards your stomach at the same time. In fact, you can practice anywhere, the key is to see if you have perseverance and determination. If you don't want a quick course, then do it, and if you want to hurry, go to a regular fitness center with a teacher who will give professional guidance, which is also good.

But the wallet will cry a little.

Just ask the fitness trainer.

The abdominal muscles are trained by push-ups and dumbbells, and it is good to practice them day after day.

Abdominal muscle training experience:

1. First of all, understand that the abdominal muscles are composed of the rectus abdominis muscle, the internal and external oblique muscles and the deep transverse abdominis muscle, and the main function of the abdominal muscles is trunk flexion (curvature). Due to the different roles in the movement of the human body. In exercise, it is usually divided into upper and lower abdomen.

2. If you want to have solid abdominal muscles, exercise and diet are the key to achieving the goal, "exercise is the basic outline, and diet is the fine peck".

3. If you don't pay attention to your diet, no matter how intense the exercise is, you will get farther and farther away from the goal.

Coach Hu Zhenyu teaches you to exercise your abdominal muscles.

Movement 1: Lie on your back and crunch.

Target muscles: Rectus abdominis.

Detailed explanation: Lie on your back on the mat with your lower back close to the mat, bend your legs about 90 degrees, and put your feet on the ground. Place your hands at your sides, arms open, and contract your abdominal muscles so that your chest moves slowly up and forward to the highest point, then slowly lowers to the starting position. (Fig.)

1. Figure 2) Precautions: The abdominal muscles are always tense, do not force your hands, exhale when you go up, inhale when you go down, and keep your lower back close together.

Movement 2: Lie on your back and bend your knees and tuck your abdomen.

Target muscles: Rectus abdominis.

Detailed explanation: Lie on your back on the mat, lower back close to the cushion, legs together and straighten off the ground, palms down on both sides of the buttocks, contract abdominal muscles, bend knees so that the thighs are close to the chest, and then slowly return to the starting position. (Fig.)

3. Figure 4) Precautions: The abdominal muscles are always tense, do not leave the ground when exerting force, exhale when going up, inhale when down, keep the lower back close to the cushion, and keep the knee joint bent about 90 degrees when bending the knee.

Sit-ups: Feet straight, hands on both ears, no need to touch the ears, just like hearing a harsh sound to cover the ears, but here change the cover to a fist, and then get up like sit-ups, reach the body and feet 90 ° and turn the body to the left or right 60 °, if it is to the left, then the left leg should also be lifted accordingly, which is conducive to the beauty of the line of the abdominal muscles, just like that, left and right, the most important thing is to stick to it every day, the second method is more effective, But it's also more tiring: the body lies flat on the softer bedding, hands on the seam of the trousers, just like standing upright, and then you can start, the legs are lifted up, you can raise as high as you can, you must not let the knees bend, the legs must remain straight, raise in the case of straight, lift to the highest point, slowly put down, put down the legs at the same time or keep a straight line, stop when the legs are in contact with the bedding, can not be put down, stop in the air for a few seconds, generally stop for three seconds is enough, then elevated, and then put down, The same is to stop in the air, so a few repetitions, can hold on to a few repetitions, until you can't hold on, do a few more times before going to bed to do the effect better, the two methods with the exercise is better, you can see the abs in a few days, but you want to eight-pack abs will take some time, but any exercise is mainly persistence, as long as you have perseverance, no matter what method you use, you can succeed.

Stick with it and you'll get what you want.

Beginner Exercise Abs Tutorial, the three most important movements are here.

Just exercise a lot. .Sit-ups: Feet straight and hands at ears, not required. But it will take some time if you want eight-pack abs, but the main thing about any workout is persistence, as long as you have perseverance.

Sit-ups can only train 6 abdominal muscles, and the next two can be exercised, which are supine leg raises.

In addition to insisting on exercising sit-ups, it is recommended that you learn some qigong and enter the dantian, so that the dantian ** can practice more 2 come quickly.

Consistent exercise and doing sit-ups are the most effective! Just exercise a lot.

Stick to sit-ups before going to bed.

The important thing in muscle training is to experience the movements, not to blindly pursue quantity and speed. What should be paid attention to is to start slowly at a uniform speed and maintain the highest power point. Abs sit-ups, hanging leg lifts.

The most taboo thing about sit-ups is that the speed is fast, it looks like a tiger and a tiger, in fact, it just started with explosive power, and the remaining 90% of the process is pretending, so it must not be fast, to maintain a uniform speed, keep the abdominal muscles always in a tight state, and you really want to do more with half the effort, just do this, when you reach the body and the plane at a constant speed about 30 ° angle, don't continue to go up, but keep it, and then fall back and come again, this angle is the apex of the abdominal muscles, If you usually do 100 very easily, I guarantee that you will reach the training volume of about 40 if you do the standard, and the effect will be stupid the next day, you can know that you can know it so much that you scream.

In short, the most important thing is to appreciate the movement.