How to build 6 pack abs in the shortest possible time is like the question Thank you

1. Do more exercises for abdominal exercises, such as planks, which are mainly for abdominal muscle exercises. Use the strength of the elbows and toes to lift the body up, and ensure that the head, back, hips, and legs are always in a straight line, and ensuring that the movement standard is the most basic requirement for exercising the abdomen.

2. Sit-ups are also for abdominal exercises, two groups of crunches after getting up every morning, each group insists on about 15, if the exercise intensity is better, each group can come to 20, as long as you insist on doing three groups every morning, the interval between groups is controlled between groups of about 1-2 minutes, which basically meets the requirements of reducing abdominal exercise and strengthening muscles.

3. The action of crunches is similar to sit-ups, but it is an upgraded version of sit-ups. Lying flat on the floor, legs naturally bent, head and shoulders raised at the same time, stretching to the knees, at this time obviously feel the abdominal muscles are contracting unconsciously, but do not let the waist off the floor, only in this way can strengthen the abdominal muscle group exercises, in order to achieve the effect of exercise.

4. The leg lifting action seems to be the work of exercising the legs, but it also has an exercise effect on the abdomen. Lie flat, lift your legs up and straighten, and repeat the exercise up and down, which has a workout effect on the legs and abdomen.

Ways to get 6-pack abs fast:

1. Lie on the mat on your back, put your arms on your chest or your hands on your ears (again, not behind your head), and bend your knees. The torso rises slowly, relying entirely on the abdominal muscles, about 30 degrees to the ground.

2. Because it is difficult to exercise the upper abdominal muscles alone, the relative direction of the exercise will affect the effect of the exercise. To better work the upper abs, the upper part of our torso is flexed and extended to the lower half, which remains fixed.

3. Lie on your back on a flat surface with your hands at your sides to maintain 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.

Introduction to Abdominal Muscle Training:

First of all, the bend has a chocolate-like six-pack abs, which has a lot to do with body fat, and when the body fat is "low" to a certain extent, the six-pack abs have a chance to emerge. The most important factor is your body fat percentage. Because fat is the outer layer of muscles, whether you have the most effective ab training in the world, or you have the most shining abs in the world.

If you have too much belly fat, you won't see any abs.

Research statistics show that some men will start to see abs when their body fat percentage is about 10-11%, while most men may need to reduce their body fat percentage to 7-8% before they can see deep and obvious six-pack abs. People who are not high in body fat do not have a beautiful ab line. The reason is that their abdominal muscles are too thin, and the fat on their stomach is not high, but the muscles are too thin to support the line.

There are two words called, abusing the abdomen, slowly understand the meaning of abuse, you will quickly practice, pay attention to the big muscle groups to start with the first practice, such as deadlifts, weight-bearing squats, and then crazy abdominal abuse.

It only takes one or two movements to build your abs. 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. In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the load training of that weight can make the muscles thicker and the strength speed increase, but the endurance increase is not obvious.

You are given four movements: sit-ups, leg presses, two-end lifts, and hanging leg raises (increasing in intensity). If you can do 10 to 20 sit-ups, then do a leg press; If you can do 10 to 20 supine leg presses, just do two ups.

And so on. Practice three times a week, and practice about 3 sets of one movement each time.

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 the landlord has a small belly, he still needs 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.

1 .Supine roll body.

First, lie flat on the yoga mat with your feet bent and knees flat, your belly down, your chest straight, and your chin tucked up. Start by exhaling, lifting your shoulders about 40 degrees off the floor, then gently returning to a flat position and inhaling at the same time, 2 up and down for 2 seconds, 15 reps for 3 to 4 sets.

2 .Reverse volume.

The main thing is to train the abdominal muscles in the lower half, so just move the pelvis. First, lie flat on the yoga mat, lift your feet off the ground, make your thigh bones and the ground vertical, exhale when exhaling, and gently lift your pelvis off the ground. As you inhale, slowly lower your pelvis back to the ground, up and down for 2 seconds, up and down, up and down, for 15 reps and 3 to 4 sets.

Stick to doing sit-ups for 1 month to see results.