I already have 6 abs now, how can I get 12 abs out in a short period of time? 5

People have up to 6 or 8 abs, which is related to genetics.

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.

Big brother, you better go back to Mars, there are not so many earthlings.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

Crunches 4 sets.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Practice crunches more than four times a week.

Push-ups....Sit-ups....In moderation....Don't strain your muscles....

It can't be, besides, the last two blocks are the hardest to practice.

Building muscle is a long-term thing.

Short-term or 10 days is not possible.

It is basically impossible to train 6-pack abs in ten days, and the exercise of abdominal muscles is also the result of persistence, at least about a month and a half. However, you can refer to the following methods:

1: The best way to train abdominal muscles is to do sit-ups, do 100-200 each time, 20-30 for 1 group, at least 5 groups, depending on the individual situation. You can increase the weight appropriately, hold a dumbbell or discus or something, and put it behind your head, the effect is better.

2: Push-ups can also work your abs. Remember not to be tired at one time when exercising, you must do it in groups to have an effect, generally about 100 each time, at least divided into 5 groups, depending on your own situation.

3: Grasp the hand in a high place, so that the body is vertically suspended, the waist and abdomen are lifted up forcefully, so that the legs and the upper body are 90 degrees, pay attention to the body do not shake, do not exert force in other places, also do it in groups.

4: If you have a lot of belly fat, you should insist on aerobic exercise, running is very effective, you can lose excess fat, so that the muscles can be better displayed.

, 10 days?. Not like that. of people.

If the body fat is relatively high for 20 days, it is impossible to run longer than sit-ups and the like if the body fat is medium, and the body fat is low to practice sit-ups, supine leg presses, etc., and if there is a strength base, the effect of weight-bearing exercises will be faster.

If you have to run for 40 minutes after exercising your abdominal muscles, run for 10 minutes with less fat, and then train your abdominal muscles, sit-ups hurt your back, and do the following, 3-8 groups of exhaustion in each group.

After aerobic exercise, do crunch exercises, which have a good effect

Sit-ups, jogging, and eating less staple foods in conjunction with a diet.