How can I build my abs fast? The sooner the better, I can do whatever I want

Abs are simply divided into 3 parts: 6 upper 2 lower 4 sides (left and right are counted as a part).

That's how I practiced.

The upper two pieces are sit-ups and dumbbells are held in your arms (until you can get used to it at first).

When you go up, you can go up as fast as possible When you put down your body, try to slow down (more than 5 seconds) 20 groups of 2 groups At the end of the day, you will feel that the upper two pieces are as hot as a fire If you don't feel this way, you can hold dumbbells to do it, hold dumbbells on your chest from 5kg and add slowly.

The next 4 pieces are to practice lying on your back with your thighs, and slowly do the leg kicking action vertically upwards until the legs are even lowered, and then slowly put down flat, because this is not good to add weight, you can increase the number of times you do it, 20 in a group, 2 sets up.

Use dumbbells of more than 15kg on the left and right sides When exercising the right abs, grab the dumbbells with your left hand, drive your body vertically downward with your left arm, and hold your head with your right hand.

Then slowly feel the right abdominal muscle contract, rely on his contraction, straighten the body, be careful not to use the strength of the waist and arms, 20 sets of 1.

You only look good when you train all the muscles, and if you only do sit-ups, those two abdominal muscles look awkward like two abrupt hills on the plain.

Dumbbells are not high-tech Didn't go to the fast iron gada.

If you want to hurry, take your time.

Sit-ups are good, don't, that's how I practice. Go back and give it a try!

Air boarding:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Lift your legs up and slowly climb the bike.

Exhale, lift your upper body, touch your left knee with your right elbow (Figure 1), hold the pose for 2 seconds, and then reset. Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

Fitness ball crunch:

Lie flat on the fitness ball with your feet flat on the floor, your hands on the sides of your head and your arms open. Slightly tuck your chin in front of your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees (Figure 2), hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more.

If you increase the difficulty, you can do it with your feet together.

Leg curls: Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.

Exhale, contract your abs, lift your upper body with your lower back on the floor (Figure 3), hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest.

Reverse crunch: Lie on your back on the floor with your lower back close to the ground, your hands at your sides, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground (Figure 4), hold for 2 seconds, and slowly return to the starting position.

Traditional crunches: Lie on your back on the floor with your lower back pressed against the ground. Place your hands at the sides of your head and your arms open. Place your legs flat on the ground and bend your knees. Slightly tucked your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body with your lower back off the ground (Picture 5), hold for 2 seconds, and then slowly return to the starting position.

The electromyography (EMG) test found that aerial boarding was the most effective exercise for exercising the rectus abdominis muscle. The second place is the leg curl, and the third is the fitness ball crunch. Studies have shown that when a workout requires constant stability and body rotation, the abs are able to produce maximum activity.

In fact, for best results, it's a good idea to try a regular mix of different exercises, as this will work different muscles and won't get bored easily. Regardless of the type of exercise you choose, training and strengthening your abs takes time and patience. Remember, the goal of training your abs is muscular endurance, not muscle and strength.

Finally, remember to stretch your muscles after your workout.

If you want to train more beautiful abdominal muscles, you can do the air pedaling action, which can make the abdominal muscles tighter.

If you want to work your abs, you have to be consistent, and it's best to use your abs for an hour a day.

Either you need to do it every day to get results.

I feel like sit-ups work my abs faster.

Proper and correct sit-ups can build your abs faster.

I think doing sit-ups is the easiest and fastest way to build your abs.

If you have a good abdominal muscle line, then the waist will look more perfect.

To pedal in the air, this movement is done by moving the head and neck as little as possible.

4 steps to get your perfect abs.

Usually, you can practice more sit-ups, supine knee bending, supine straight legs, sideways support, air pedaling, stick push-ups, platform abdominal legs, push-ups and other movements.

By practicing planks, crab walking, air pedaling, sit-ups, Russian turns, scissor legs and other movements, you can train your abdominal muscles more efficiently.

It should be changed and adjusted according to the individual's physique, and for patients with cardiovascular disease, rapid exercise should be prohibited, and the amount of exercise should be gradual.

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