How to effectively and quickly exercise the abs

The three aces of abusing the abdomen make your vest line never get lost.

Posture is one thing, what matters is the number of repetitions, more than 20 reps is the minimum.

Another way is to add weight, you can put the dumbbells behind your head, after all, too many times will be a waste of time.

Three dynamic planks, a different ab ripper!

Do 50 to 100 sit-ups a day when you get up. Then do 100 palm presses.

Sit-ups or apparatus with the head slightly downward.

Do more sit-ups and do more aerobic exercises. There are many people because the fat content is too high, and the abdominal muscles are not visible, so you have to do more aerobics, and reduce the fat on the stomach to see the abdominal muscles, I hope it will help you.

Nothing happens overnight. Be persistent in everything you do

Recognized as the most effective training of abdominal movements (knee and elbow sit-ups) in the world: simple movements, but difficult and co-ordinated requirements. First, lie flat on your back and mount, bend your left knee 90 degrees, put your right hand on the side of your ear, bend your body to touch your left knee, tighten your abdomen at the same time, and then proceed to the other side.

Do 3-5 sets * 25 reps each time.

V-Stand Up to Exercise Abs] Lie on your back on the ground with your head and feet slightly raised. Contract, forcefully, contract your abdominal and hip muscles to kick off the action with explosive force. Inhale, hold your breath, and lift your torso and arms up at the same time.

Then bend your spine and contract your hip flexors, lifting your legs and torso up at the same time until you are at a 45 to 60 degree angle to the ground. Exhale and return to the starting position with your head and feet away from touching the ground. 3-6 times per exhaustion.

Abdominal muscles can be exercised every day, so it's normal to have a tearing feeling, don't worry.

It is useful to check on the ab tear x is useful.

The strength of the wrist looks like it's going to the gym.

Feet barbed on the horizontal bar! Hold your head in your hands and make a gesture! Hope you understand!!

Do push-ups, push-ups, and dumbbells every day, but stick to it every day.

4 steps to get your perfect abs.

Don't blindly pursue quantity and speed, but pay attention to quality, abdominal muscles are more difficult to train muscle groups, neither every day nor every long time.

You can choose to use sit-ups, two-end ups, abdominal wheels, etc. to exercise, and if the intensity is not enough, add some weights, and the movements must be standardized! Each group must be exhausted.

I am a fitness instructor and do the following exercises every month.

Three or four times (do it every other day). Keep the pace medium to slow, and try to repeat as many times as possible.

Lie on your back and turn your elbows to your knees.

Preparation: Lie on your back with your hands touching your earlobes.

Movement: Lift the upper body 30 to 40 degrees and turn to the left, the right elbow joint touches the left knee bent forward, the right leg is straightened forward, the heel is 10 cm off the ground, and then do it in the opposite direction, preferably more than 30 times.

Function: Exercise the rectus abdominis muscle, internal and external oblique muscles, iliopsoas muscles and lower abdominal groups, so that the abdomen is flat and firm.

Note: Actions should be coherent.

Lie on your back and tuck your legs.

Preparation: Lie on your back with your legs together and your knees bent and your feet 10 cm off the ground.

Action: Number. At 1 or 2 o'clock, the lower abdomen is forced to lift the legs and the buttocks off the ground. Number.

At 3rd and 4th o'clock, revert to the preparatory position. Five to eight are the same as four. Do 5 to 10 8 beats repeatedly, which means try to do 20 times.

Function: Exercise the lower abdominal muscles, do more to achieve better results.

Note: Start moving your elbows, don't use your arms, and when your abs feel strained, your arms can give you some help.

Supine crunches.

Preparation: Lie on your back, bend your knees and split your legs, fold your hands to the back of your thighs, and raise your upper body 30 degrees.

Movement: Count one time, raise the upper body at 30 degrees to about 40 degrees, return to the preparatory position when counting two, repeat 5 to 10 8 beats, that is to say, do more than 20 times.

Function: Exercise the rectus abdominis muscle, internal and external oblique muscles and iliopsoas muscles (upper abdominal muscle groups).

Sit and turn. Preparation: Sitting, bend your legs and raise 10 cm off the ground, and bend your arms in front of your chest with your hands in fists.

Action: Count one moment, turn the upper body to the left, count two. Turn to the right and turn 5 to 8 8 beats in a row.

Purpose: Exercise the muscles of the upper and lower abdomen and lower back.

Note: Keep your feet on the ground at all times and rotate your upper body slightly more.

Stretch your abdomen. Preparation: Lie on your stomach with your legs slightly wider apart and your hands on your waist.

Movement: Bend your upper body back, raise your head, raise your abdomen to the mat, and use your feet for 5 to 10 seconds, then hold your feet with both hands, and stand still for 5 to 10 seconds.

Function: Stretch abdominal muscles, lumbar muscles, shoulder girdle muscles, promote the flexibility of the lumbar spine, make the body stretch and straight.

If you have any fitness questions, you can ask this coach to answer.

In order to achieve fitness goals scientifically, it is important to develop a fitness exercise plan that suits you.

One is to train big muscles, the second is to reduce fat, and two at the same time will be fast. I have been a fitness coach for many years, so I have a lot of communication!

Core training movements that are ten times more efficient than the abdominal wheel.

The abs are the hardest muscles to exercise. There is no quick way. Only by adhering to scientific exercise methods for a long time can we have good results.

Beautiful abs depend on three elements: a sensible diet, aerobic training, and regular ab training. Combine the three harmoniously and you can have the abs of your dreams.

Here are three ways to exercise your abdominal muscles for your reference: 1. Hanging knees and bending the abdomen, 2. Supine leg presses. Number of groups three. Number of fifteen.

Twice a day. Thirty seconds of rest between sets. 3 You can do sit-ups twice a day, you can do three sets at a time, do 30 to 50 in a group, and rest for one minute between sets.

If you exercise according to this intensity and amount of exercise, you can achieve initial results in half a month.

Five push-ups to train the bulging chest muscles as fierce as a tiger.

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