28 days can you build abs and how to build abs in 20 days

Kaku Fitness offers personalized fitness programs for a variety of scenarios (gym, home, office, outdoor). You can hire a professional trainer to tailor it, or you can fill in your own body data and get a fitness plan provided by a well-known fitness expert. Kaku Fitness's posture analysis, body index measurement and other functions can help you work out more scientifically.

You can eat before exercising, but you must start exercising an hour after eating, otherwise it will affect digestion. Problems that need to be paid attention to in evening fitness: a:

To start an hour after dinner two: do not do strenuous fitness exercises, otherwise it will affect sleep at night three: do not do exercise too late, otherwise not only can not achieve the fitness effect, but also affect the sleep drugs are ***, doctors want to sell medicine is not a truth will say, when you are young, you can't feel ***, old will induce lesions, or sports and fitness, can strengthen your body function.

Yes, super easy tutorials, you can use them if you are helpful.

If you have some small stomachs, it is still very difficult to train abdominal muscles, and if you are relatively thin and the body fat content is not high, it is still possible to train abdominal muscles. Go to keep to see some related training methods, usually do more sit-ups, stick to it, but I don't know why I want to practice it in 20 days, as long as you can persevere, you are not afraid of not being able to practice, this thing can not be impatient, even if you practice it, you still have to insist on it, otherwise after a period of time, you will not be able to see the ......(I feel a little verbose with Biyanji Remember to eat more high-protein foods, which foods can go to the Internet, there are many, supplement some protein powder appropriately, this is recommended to go to specialty stores (such as pqfitness and the like) to ask, I hope you can become wise.

It will take more than a year, and it depends on the intensity of your training.

Abs Exercise Method:

1. It must be a run, jogging with a sprint for 40 minutes to 1 hour.

2. If you have no conditions or are unwilling to go out, you can run in place for more than 45 minutes. Jog or jump on the spot 4 to 5 times a week.

3. Sit-ups, 3-5 groups a day, 30 per group, remember not to only do 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. The exercise of abdominal muscles must be combined with aerobic exercise, the best is swimming, followed by jogging.

Too many sit-ups can break up your abs, so it depends on what you want most! Some people's muscles form quickly, and soon four-piece abdominal muscles can be formed, so only running to consume the body's energy, balance more dishes can achieve the effect you want! Sit-ups are the most basic movement to build your abs and help turn the fat around your belly button into a bouncy ab.

Place your feet on the stool so that the angle of your hips and knees is 90 degrees from the side. Be careful not to leave a gap between your waist and the ground, and cross your hands on your arms. At this time, the important thing is to get up slowly, not too fast, and keep breathing.

The coach emphasized that in order to achieve the best results, each movement must maintain quality, and the key to training abdominal muscles is details, not quantity.

4. Drinking lemon water can help us eliminate toxins in the body, including various visceral organs, purify and smooth the stomach, and effectively reduce the fat in the body and inhibit the accumulation of fat. In addition, drinking a glass of lemon water before or after meals can not only inhibit the accumulation of fat, but also make our whole body energetic, strengthen the body's metabolism, and the potassium in lemon can also effectively drive away edema. It is recommended to add lemonade to the abs to shape the abs faster.

A group of 12, 8 sets a day, with an interval of no more than 30 seconds between each group, is effective in March, and the abdominal muscles are more difficult to train.

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.

Many people will have this problem, they have been working out for many years, and they have always wanted to have a well-proportioned and beautiful eight-pack abs, but no matter how they practice, there are only six pieces; Even worse, the abs on both sides are not symmetrical at all; What's more, some friends haven't found a way to exercise their abdominal muscles and don't know how to practice, and they don't have a piece. Instantly, I felt that it was too difficult to train abdominal muscles. So for those who have been working out for many years, but don't even have abdominal muscles, you should be embarrassed to say that you have been healthy for several years!

Because it's unconvincing!

For professional fitness friends, in addition to having a firm and beautiful muscle, abdominal muscles are also another secret**, and the two constitute an important part of fitness friends to show their training results. Of course, you will be envious of this body that can do both, and you will secretly wonder why you have not been able to develop proud abs.

The answer is? For friends who can't train eight-pack abs no matter how they practice, I can clearly tell you that the "number of blocks" of abdominal muscles is innate! It's not that you have as many pieces as you want to do.

Are you sure? That's true! The abdominis muscles that we often talk about usually refer to the rectus abdominis muscle, which is actually a muscle, and the tendon strokes attached to it make it look like several pieces.

Here's the point! The number of tendon strokes determines the "number of blocks" of your abs. If you have 3 left and right tendon strokes, you will have 6 abdominal muscles; If you make 4 tendon strokes on the left and right, you will be able to have the 8-pack abs you have always dreamed of!

For friends with asymmetrical abdominal muscles, it should be the following situation, such as 4 tendon strokes on the left and 3 tendon strokes on the right, and you will naturally have 7-pack abdominal muscles.

Now you can understand why you can't train 8-pack abs after so hard work! Because the number of tendon strokes is innate, if you are born with 6 tendon strokes, you will never be able to train eight-pack abs, and secondly, if your abs are born asymmetrical, it is unlikely to train symmetrical abs. There are also fitness friends who don't have abdominal muscles, but you don't find the right way to exercise abdominal muscles.

Everyone has abdominal muscles, abdominal muscles are related to people's body fat rate, men's body fat is generally below 15%, women are below 17%, and more obvious abdominal muscles will appear, for people without abdominal muscles, to sum up, your body fat rate is too high, or your fat layer is too thick.

Just talk nonsense......Sit-ups don't hurt the spine, ah ......Don't mislead ......Frog jumping classes have been eliminated from ...... among athletesUnless the knee is not up.

Paavo outdoor fitness equipment, China's outdoor fitness equipment safety model for you to answer - girls can use sit-up trainers to.

Exercise your abs, practice in groups, 2 to 4 sets a day, and adjust them according to your actual workout. Stick to it for a while, and it will work.

That's because body fat isn't low enough. As long as the body fat is low, you can see the abdominal muscles if you don't practice much. To train good-looking abdominal muscles, in addition to muscle training, you also need to lose fat.

What are your plans for the next 22 days? I hope that's what I'm demonstrating today, after all, summer is coming, and it's the season of "showing off your waist and belly" again. I put together a 22-day ab training plan.

Do you know? We've simplified the whole thing because I don't want you to have an excuse. We don't use equipment, and we don't have to think about how to change our movements.

We've designed this workout to suit your level. I'm going to ask you to do it for 22 days straight. Because we know that it takes 22 days for people to form habits.

If you can keep this training, I won't ask you to spend a lot of time, just 22 days in a row. Who knows what will happen? Maybe you can take your body to the next level because you have the means to stay the course.

At the same time, we want to keep the content of the training in line with your current level, and we want you to push your limits. The so-called limit, you have to complete the target number of times first, or continue to do it for a while, and try to do each movement for a longer time.

Six training movements, do it continuously to complete the whole set of abdominal muscle training. If you can accomplish the goals you set, you win the chance to do another round. Rest for 10 seconds before repeating the exercises.

For the more advanced people, they will eventually find this training challenging. It doesn't matter how good they think they are.

If you only have a medium grade, you may not be able to hold up in the middle. If you're a beginner in abdominal training, you can still give it a try. If you still need another set of simple abdominal exercises, I'll give you a link in the following description.

But if you want to give it a try, give it a try. Push your limits, even if you don't work in the first round of each move, so what, you'll still work on your abs.

Now I'm going to teach you all the movements, I'm going to describe each training movement, and the goal of each movement is different. Let's get started, the first movement is a supine leg raise. This is a lower abdominal exercise because we first stretch our feet forward and then lift our lower body up.

If you can't do it for 45 seconds, it's okay, start doing the next move. If you can do it for 45 seconds, rest for 10 seconds, and then repeat what you just did, and you keep doing that, rest for 10 seconds for each round until you can't do it for 45 seconds, and then you can switch to the next one. You'll find that it's an adjustment we've made to people of different levels.

No one will end this training program with the idea that he is simple.

Next, I'm going to introduce a moderately difficult movement where you can work all your abs. Now we're going to train with an X crunch. This time our goal is not time, but frequency.

Target counts: 12 times. You can probably understand what I said by now.

Next, we work on the oblique muscles because they are very important, and I keep emphasizing that the oblique muscles can strengthen the overall line of the abdominal muscles. We need to use the rotating side stick pose, the target number of times: 10 reps per side, this action you need to constantly change sides, do not lose your balance.

OK. As long as you find the right training method and stick to it, you can build perfect abs in a month.

Ishida can't train his abs. If it takes longer. You can practice a book machine in about a month.

Under normal circumstances, if you want to exercise a particularly perfect body and a particularly muscular state, I personally can't play such a small five in 12 days, even if I have been training hard So ten days to train the abdominal muscles, I personally think this is a fantasy, and this ordinary person cannot meet such a requirement.

It's a bit difficult to train abdominal muscles in ten days, but it takes a month, do three sets a day, more than 20 in each group, and it will definitely have an effect after a month.

Ten days is still difficult, and a month can be somewhat effective.

Five moves a day, ten days to train abs? Please stop being naïve!