Looking for a fitness method, I am 179 tall and weigh 70KG I want to find a fitness method, mainly a

The most effective ab workout is the first stage of the 8-minute workout home version. Second order.

Sit-ups, supine leg raises, supine two-ups, three combinations. For each type of limit, 5 sets of exercises are practiced. The above is the first level of training, and I don't even bother to watch it now.

The following is the advanced training, which is also the ultimate basic training, and it is the following training that my abs rely on to gain real strength. If you can raise 10 vertical legs (preferably standard, no inertia) and 15 seconds (preferably on flat ground) with an L-shaped leg support (straight (sharp) angle), then you will be able to do advanced training. Vertical leg lifts and L-shaped legs are used to support the limits of each set, at least 10 sets each.

Why should I say at least at the end? It's very simple, that's because 10 groups are the minimum, if you have the strength, you can do a few more sets, the abdominal muscles are tolerant muscle groups, the more you practice, the better) above exercises, training every other day, abdominal muscles do not hurt to practice, logically speaking, as long as you are not lazy, according to what I said, it will be in place, it will hurt in place, the pain will have to rest, and the rest is naturally the next day. (If it's a tear-like pain, it's not normal, it's a strain, and I think you should be able to tell what kind of pain it is.)

The abdomen is at the most important part of the body and is particularly noticeable. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles. So, don't neglect bodybuilding exercises for your abdomen.

1. Bend sideways and stand upright. Spread your legs apart, raise your arms from side to side, bend your upper body forward, use your left hand to reach your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, then reduce, exhale. Repeat again in a different direction, 8 times in a row.

2. Leg flexion exercise Supine position. Keep your arms flat on the ground left and right, bend your knees and lift them up at the same time after your legs are straight, inhale so that your thighs are close to your abdomen, and then exhale to slowly reduce. Repeat 8 times.

3. Lifting the legs and closing the abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. After this exercise, bend your knees and continue to do the same movement. Repeat 8 times.

Fourth, the seated flexion position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean back to keep your body balanced, and then bend your knees and abdomen to bend your abs to extreme flexion. During the exercise, your feet should not touch the floor or the bed at any time.

5. "Pedal bicycle" exercise supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, the action is fast and flexible, and the range of flexion and extension should be as large as possible. It lasts 20-30 seconds.

6. Twist the waist Hold the handle with one hand or pull a certain weight of weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles. The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day. How to quickly train the best abs The trend of exercise is becoming more and more popular, but do you have to be in the gym to train your abs?

The answer is: no. Of course, a professional gym can train perfect abs, but you can also train beautiful abs without being in the gym.

This time we will introduce you to some movements, so that you can train your abs at home; And we also have three levels of movements: beginner, intermediate, and advanced. So that you have different options.

2.Don't be impatient, the slower and more accurate the movement in muscle training, the more obvious the effect, and the movement is indeed more effective than doing it in a hurry. 3.

People with a lot of body fat must do cardiopulmonary exercises first, such as jogging, swimming, cycling, etc. Do cardio exercise four to five times a week, and do cardio exercise for at least 40 minutes. Resistance training alone won't work, because the muscles you're training are covered with fat.

4.People with a lot of body fat try not to eat after 9 p.m. 5.

When eating food, try to reduce the amount of starchy foods such as rice, pasta, bread, etcReplace with lean meat, fish, eggs, vegetables and fruits with less sweetness. 6.Exhale vigorously during exercise and inhale conversely.

7.When doing abdominal muscles, the muscles of the lower back are antagonistic muscles, so people with lower back problems must see a doctor, do abdominal muscle training must do what they can, and stop when the lower back is uncomfortable. 8.

Patiently and consistently do ab exercises every day, and the results will appear quickly.

Youku search 8 minutes to give you six-pack abs do it every day very fast! Drink milk when you're done!

I think there are two points to train abs:

The first point is that body fat should be relatively low, because everyone has abs, it's just a matter of size. Some people may have good abdominal muscles, but the abdominal body fat is high, which obscures the contour of the abdominal muscles. If you want to have a clearer outline of your abdominal muscles, you need to have a low body fat, about 15% of your body fat can see the outline of your abdominal muscles more clearly.

The second point is that the exercise of abdominal muscles must not only pursue the surface, because what we are more straight can see is the rectus abdominis muscle, which is relatively lateral, and the more internal transverse abdominis muscle is a key to the expression of our abdominal tight muscles. It is equivalent to a foundation of the core of the abdomen, the same as the foundation.

Only when the foundation is firmly laid, can the house be built high and stable.

So exercise your abs and don't neglect the training of your deep muscles. This, combined with reducing body fat, can give you a knife-like abdominal contour faster.

1. Run more, 2. If you go to the gym, you can focus on connecting the upper limbs, do -4 barbells a week, 2-3 groups a day, gradually increase the weight, and the rest depends on the situation.

Have a bowl of rice in the morning, noon and evening, don't eat indiscriminately at other times, exercise outdoors in the morning and evening, and don't eat too high in fat.

Don't eat enough, but not too little, it is estimated that there is a point, and then it is to add exercise, remember, ** must sweat to have an effect.