How to work abs quickly and effectively at home?

I can't say it in detail.,I'm so tired to look at it.,Mine is this:

Biceps) with heavy dumbbells, 10 reps per set, 10 sets each time, every other day to train the pectoral muscles) Lie on the ground (preferably with something, or panic) hold the dumbbells in both hands and put them at your sides, looking like Jesus ...... tied to the crossSlowly lift the dumbbells perpendicular to the ground and put them back in, not too fast

Push-ups rectus abdominis) Do sit-ups, get up with your head and legs at the same time, preferably not leaning on the ground ......The traditional sit-ups only practice the upper abdomen, how the small belly should be, and so practice the upper abdomen and the lower abdomen ......

leg muscles) squats.

Also, I usually have to do some pull-ups or something.

Usually eat more eggs and beef.

Done (absolutely original).

The most effective way to give you is to have an endurance, to see if you have stamina It's hard, but the effect is very good I used to be a soldier and practiced like this Give points Thank you.

Sit-ups, don't get up completely when you get up, just get up halfway, our gym trainer teaches it like this, it works very well, but stick to it.

OK. First, hold the dumbbells on the outside of your thighs and lift them.

Second, both hands grasp the dumbbells, the back of the hands are facing the same as the face, and do bend and press up. Exercise for waist strength.

Third, grasp the dumbbells inwards in the palm of your hand and lift them towards your face.

Fourth, grab the dumbbells with one hand, lift the chest in the opposite direction, and the arms should be straightened.

The abdominal muscles are one of the most difficult parts of the human body to practice, because every action in daily life will involve the abdominal muscles, so its degree of fatigue resistance is much higher than that of other body parts. Maintaining the exercise 5 times a week is the most scientific, because the muscle tissue needs to be repaired more after the workout to be formed.

Here is a reminder that it will be better to divide the abdominal muscles into three parts: upper abdomen, lower abdomen, and both sides. Dividing your plan into 4 sets is a very scientific workout method, with 60-90 seconds between each set.

The main movements include sit-ups, leg bending, sit-ups, kneeling tensions, abdominal tuck sitting, sitting knee bending, leg raises, hanging leg raises, supine leg presses, and so on.

If you want to train your abs, you need to train to lose fat first, and train continuously. Training is not important.

You can be faster with equipment, because abdominal muscles are the most difficult to train. Just sit ups.

500 sit-ups a day with a 5 kg discus on your chest.

Sit-ups to practice the upper abdomen; Lie flat and raise your legs straight to 90 degrees to exercise your lower abdomen.

It works very well, but it's quite tiring

Sit-up.

Two-end puller.

Ways to train your pectoral muscles at home.

1. Raised push-ups. Preparation action: Put your legs on a high place, the height is 30-50 cm, and you can also land on your knees and support the ground with both hands, and the specific specifications are similar to step 1.

2. Standard movements of elevated push-ups. This is similar to step 2, press down and hold up, repeat. In a set of 20, recover for 30 seconds after doing one set, and then do the second set.

3. Recover for 30 seconds between each set, and do 2 sets for each action. After the 2 sets are done, stand up and recover for 30 seconds, and then move on to the next movement.

4. Kneeling push-ups, first of all, let's talk about the preparatory action. Keep your hands on the ground, your knees on the ground, and your feet naturally crossed. The distance between your hands is greater than the width of your shoulders, so be ready for the move.

5. Formal action of kneeling push-ups. The body is pressed down as much as possible, it is best to keep the chest close to the ground, and when the lowest point is reached, the body is propped up, pay attention not to be too fast, basically complete a beat between 2-3 seconds, the so-called a beat, is the body to press down and hold up once.

You can also effectively exercise your abdominal muscles at home, so let's take a look at this method!

A common exercise is sit-ups, but sit-ups do not work well to the bottom two abdominal muscles;

So, while doing sit-ups, doing two-up (lying flat and raising arms and legs at the same time) can work your abdominal muscles more comprehensively.

50 sit-ups in the morning and evening, and 20 V-shaped two-ups in the evening, 2 sets are enough.

The easiest way.

It is also the most effective.

Sit-ups But I don't advocate practicing until exhausted, because training cool abdominal muscles is not an overnight effort, once I practice until I am exhausted, I feel that I can't stick to it, and it is easy to strain the muscles, I have had such an experience, it is very painful, and I don't even feel a little strength for several days. 30-50 a day is about the same, according to your own ability, remember that perseverance is very important, more than a month or so to see the effect!! Hope you can persevere! Come on!

This is not close, take your time.