I envy the model s six pack abs, what actions can exercise the abs simply and efficiently?

First of all, let's help you popularize the knowledge of abdominal muscles, which are an important part of our connective tissue, mainly including rectus abdominis, external oblique abdominis, internal oblique abdominis, and transverse abdominis muscle. Practicing these abdominal muscles is something that many of our boys dream of, because having abdominal muscles can give girls the sense of security they want, and it is also cool for girls to show off their bodies when they have abdominal muscles.

If you want to train abdominal muscles, it is not easy to do, first of all, we can't have too much fat, if your fat accounts for more than 25% of your body weight, then you should consider fat loss first, and then go to train abdominal muscles.

Regarding the exercise of abdominal muscles, today brings four movements, hurry up and practice together.

The first movement is sit-ups.

I believe that everyone is familiar with the action of sit-ups, and they should all be able to do it. We can do 3 sets of ten every morning. After three months, I feel that it can be done easily, I can increase the number of each set, and I can rest for two minutes after each group is done.

The second movement is a supine crunch.

After doing the sit-ups, you can do two more sets of crunches, lie flat on the ground with your legs bent at 90 degrees, your feet flat on the ground, and your hands behind your ears, try to lift your head and shoulders as close to your knees as possible. But you can't let your waist off the ground, you can feel the muscles in your abdomen exerting force, this movement can enhance the training of the main abdominal muscles. We can do 10 at a time, and after doing two sets and feeling that we can get used to it, we can add more.

The third movement is a push-up and back jump.

With both hands on the ground, fingers facing forward, palms facing the ground, the elbow joints of the arms slightly bent, the distance between the two legs is not too large, jumping forward and backward, you can jump 15 jumps per group, practice 3 sets. This movement can also exercise the muscles of our legs and modify the lines of the legs.

The fourth movement is to lie on your back and get up at both ends.

Lie on your back on the cushion, keep your abdomen tense, rely on the strength of your abdominal muscles to lift both hands and feet at the same time, and try to close the distance between the two.

If you want to train your abdominal muscles, you need the right way and a healthy diet, and the exercise methods for exercising your abdominal muscles include Russian-style turning, plane support, and air pedaling, which requires you to lie flat on your body, keep your arms close to the ground, and then simulate the action of pedaling a bicycle with both feet, and you can achieve the exercise of your abdominal muscles by repeating the process.

Maybe you think that abdominal muscles are difficult to train, as long as you lower the body fat percentage, your abdominal muscles will naturally be exposed. When it comes to abdominal exercises, do you think of sit-ups right away? Although this movement can also work the abdominal muscles, the effect may not be as significant.

Fitness ball crunch: Lie flat on the fitness ball with your feet flat on the ground, hands on the side of your head, and arms open. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position.

To maintain balance, you can spread your feet apart a little more. 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 tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

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, hold for 2 seconds, then slowly return to the starting position.

It is relatively easy to train abdominal muscles, the main thing is to persevere, and we can usually consume more protein powder, and eating more eggs and other foods every day can also help us effectively increase our muscles, and then we can help our muscles to be stronger through training.

Some people usually rely on protein powder to build muscles, I want to say that the muscles that are trained like this are often easy to disappear, so it is still necessary to train to make our muscles stronger, so our daily training can be through some training for the abdomen, so that we can better achieve the effect of abdominal muscles.

Usually, we should do more exercises, such as running or swimming and other exercises, such as these exercises can increase our patience, and when we train our abdominal muscles, we can also let us practice longer, so that we will not practice for a while and then do not move to rest.

Push-ups are a good way to train abdominal muscles, when we do push-ups, the hands and abdomen are straining, and when we hold up, although it is mainly for the hands, but the standard push-up abdomen must be kept horizontal, so the requirements for the abdomen are also very high.

You can also do more planks, planks mainly rely on the strength of our hands and abdomen, his type is similar to push-ups, but relatively speaking, the requirements for our abdomen are a little higher, and the requirements of the opponent are relatively low, and we must keep our body in a horizontal and straight state when doing planks.

There are many people planks are standard is not standard, so the final training effect will not be particularly obvious, we must pay attention to our shoulders and our buttocks and our heels when doing planks, if you can't be consistent, you can't train the abdomen in a targeted manner, so it is difficult to achieve a particularly ideal effect.

Sit-up. Sit-ups can exercise abdominal muscles, burn fat, and can easily and efficiently exercise abdominal muscles.

If you want to build out your abs in a simple and efficient way, you can choose crunches. Curls are different from sit-ups, it can ensure that your abdomen is tight all the time, and as long as the fat is not too thick, you can exercise the abdominal muscles.

If you think that you have also trained the 6 muscles that are very beautiful, then you should usually stretch the abdomen with this kind of strength, and through stretching, the abdominal muscles can become very strong and tight.

The abdominal muscles are also the most important muscles of the core muscle group, and exercising the core can allow you to coordinate your movements and break the bottleneck of other movements during fitness. It has a big boost to other training.

In terms of diet, it is to eat more high-protein, low-sugar and low-fat foods, rather than fried, high-fat, high-calorie, and high-sugar foods. Meat: Fish, beef, chicken breast, etc., which can be supplemented with appropriate protein powder.

After you reach the above standards and your body fat rate drops, you can start exercising these four movements, of course, your body fat rate is still high, you can also do it appropriately, but the effect is not so obvious. Let's teach you, 30-day 8-pack abs training plan, 10 movements, tear and burn abs, follow the movements to practice!

The first movement: 15-20 reps in sets, 2-4 sets, 10-20 minutes between sets.

Exercise 2: 3-10 minutes (the longer the better), 2-3 sets per day, 10-20 minutes between sets.

Movement 3: 20 reps 1 set, 2-4 sets, 30-50 minutes between sets.

Movement 4: 1 set of 20 reps left and right, 2-4 sets of sets, 10-20 minutes between sets.

Movement 5: 20 reps in groups, 2-4 sets, 10-20 minutes between sets.

Exercise 6: 20 reps in a group, 3-5 sets, 10-20 minutes between sets.

Movement 7: 15-20 times left and right in a group, 2-4 sets, 10-20 minutes between sets.

Exercise 8: 15-20 reps in a group, 2-4 sets, 10-20 minutes between sets.

Movement 9: 15-20 reps in a group, 3-5 sets, 10-20 minutes between sets.

Exercise 10: 15-20 reps in a group, 2-4 sets, 10-20 minutes between sets.

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.

We can practice our abdominal muscles through pull-ups and knee-touching movements to make our abdomen more powerful.

You can do planks, you can do planks to improve physical fitness, you can improve the strength of your upper limbs, you can relax your waist muscles, and you can also exercise your abdominal muscles to train your vest line.

If you want to train real abdominal muscles, you must practice these classic movements, such as: abdominal stretching, reverse leg curls, abdominal curls, planks, supine air cycling, these are very effective for abdominal training, and persistence can train perfect abdominal muscles.

The abdominal muscles are a muscle part that men or women can show off, and the abdominal muscles are more difficult to train than the arm muscles, because there are more components of the abdominal muscle group, and the main parts are the rectus abdominis and external oblique muscles. Because the rectus abdominis muscle is generally divided into 6 pieces, and some may be 8 pieces, it is more difficult to train the abdominal muscles.

Usually most people will be misled when they first go to the gym, the so-called one-week abdominal muscle training plan, thinking that according to the plan to practice will train good-looking abdominal muscles, in fact, abdominal muscles as one of the more difficult muscle groups in the gym, how can it be practiced in a week.

In the past, a friend around me wanted to train the abdominal muscles, and listened to the so-called one-week abdominal muscle crash plan, but after practicing for a month or two, the abdominal muscles still did not come out, the abdominal muscles were not so easy to train, and the training of the abdominal muscles needed to increase the number and time of training according to their own training time.

Because the abdominal muscles have more components, so the functions are also more, the functions are divided into forward flexion, lateral flexion, rotation, anti-extension, anti-lateral flexion, so it is named five-dimensional, according to the function of the abdominal muscles listed by the plan trained abdominal muscles are the most comprehensive in terms of function, and the most beautiful in form.

Action 1: Touch the knees Lie on the mat, bend the knees, spread the legs slightly, step on the feet, put your hands on the legs, use the strength of the abdomen to lift the shoulders and upper back, leave the ground, touch the knees with both hands, and then slowly restore. Be careful not to stretch your head to drive your body, and choose the amount of training according to your own situation.

Action 2: Reverse leg curl Put your hands on both sides of the buttocks, hook your toes, bend your legs, your hips and legs are an overall movement, your waist should be close to the ground and not tight, lift your hips with the strength of your lower abdomen when lifting your legs, and stop when placing your calves parallel to the ground, be careful not to lower your legs too low, and don't use inertia to swing your legs. The amount of training can be selected according to your own situation.

Movement 3: Alternately touch the feet Lie on the mat with your back on the mat, your shoulders off the mat, bend your legs, open and shoulder width apart, bend your upper body to the sides of your body, touch your feet alternately with both hands, tighten your abdomen, be careful not to raise your head, and don't stretch your neck forward. The amount of training can be selected according to your own situation.

Action 4: Russian Rotation Sit on the mat, legs slightly bent, feet on the mat, waist and abdomen tightened and straightened back slightly arched, drive the hands to move by turning the shoulders, do not bend the arms, do not use inertia to drive the arms. When your abs feel tired, you need to stop so that you don't use your lower back.

The amount of training can be selected according to your own situation.

Movement 5: Plank Lie flat on the mat first, bend your elbows, support your forearms and forefeet as fulcrums, straighten your waist and abdomen, tighten your core, and keep your body in a straight line. The amount of training can be selected according to your own situation.

Push-ups are definitely the best option, which allows you to have real abdominal muscles, and when doing exercises, the abdominal muscles can be well exercised.

As long as you insist on planks every day, you can exercise your abdominal muscles well, and it should be noted that planks are not the longer you last, the better, and the most ideal method for planks is short-term and high-frequency. Three sets of 30 seconds each day, with a 30-second rest in between, is not only less difficult, but also has a better final effect.

Push-ups are an exercise that will definitely give you real abs, and in the process of doing the exercise, the abdomen can be fully exercised, and it will look particularly stylish.

You can do crunches, sit-ups, supine leg presses, Russian turns, high leg raises, supine air bicycles, supine two-up and so on.