How can I get the most effective abs?

Exercising your abs is nothing more than sit-ups. Standard exercise method: lie up, don't sit, otherwise it's not good for the waist.

Lie flat and play 45-60 degrees, which is to exercise the abdominal muscles on 4 pieces. Lie flat and raise your legs together at 90 degrees, which is the next 4 pieces of exercise. In addition, exercise in moderation, according to your ability.

If you can't do it in one go, it doesn't make much sense, you have to make a plan for yourself and do it in groups, for example, you can do 50 in one breath and it's boring. Okay, you can do 30 per group, in 4-5 sets. Exercise should be gradual, not trying to make a quick progress.

After exercising, do more stretching movements, such as side exercises, leaning back, or cat waist, twisting the waist, etc., to promote lactic acid circulation in the muscles and reduce muscle soreness after exercise. Exercising is not a matter of one or two days, hehe, you can't rush it. Take your time.

Generally between 150 and 200 pieces. Set a time for yourself and take a 3-5 minute break to do a set. In addition, the diet should be supplemented with more protein, beef, and milk.

Exercising abdominal muscles is an aspect of fitness, there are many parts of the body such as chest, back, legs, arms and many other places where it is easiest to exercise muscles is the chest, because a lot of exercise, when exercising, you can exercise to the chest, and because the subcutaneous fat percentage of the chest is small, it is easy to exercise, and it is the opposite of the abdomen, the abdominal muscles are the most difficult muscles to exercise, if we want to train it, we need to work harder, not only need us to do proper exercise, but also need a reasonable diet, It's important to have a good mindset. <>

Fitness boys are the most manly, and there is a six-piece abs then the man can score a full score, but the abdominal muscles are so difficult to exercise, we need to do some correct and standardized exercises, to train the abdomen we need to do more abdominal curl exercises, so that the abdomen feels full force, then we need some formal training equipment, because fitness is easy to get injured, it is very important to choose regular training equipment, We need to do abdominal curls under regular equipment to reduce the subcutaneous fat content of the abdomen, and can also convert protein into muscle, which can achieve the effect of muscle gain.

Fitness exercise is not enough, at this time we also need a reasonable diet, eat less, do not eat those junk products, such as soda, pork, etc., you can eat chicken breast, eggs and other foods suitable for fitness people, we also need to replenish more water, because the climate of the fitness exercise abdomen will produce a lot of sweat, replenishment of water and inorganic salts is very important, we also need to maintain a healthy mood, exercise the abdomen is a hard work, but we also have to maintain a good attitude, so that we can be happy fitness, and constantly adhere to our lower abdominal muscles will come out.

In people's eyes, good or bad body is often determined by abdominal muscles. If you have perfect abs, you can often cover up your own shortcomings with perfect abs, even if there are some flaws in other parts of your body.

Everyone fantasizes about being able to have perfect abs like the fitness trainers on TV. Today we will talk about how to exercise our abs is the most effective. <>

First of all, there are many exercises to exercise abdominal muscles, but in our daily life, one of the most common exercises to exercise abdominal muscles is to do sit-ups. Sit-ups are still useful for beginners, but if you don't have fat on your abdomen anymore. At this time, you are doing a normal sit-up, and the effect is not obvious for you who want to work your abs.

So when we're not that fat, when we're doing sit-ups, I suggest that people put some weight on their chests. Because this can greatly improve the strength required by the abdominal muscles in the long run. This allows you to figure out the results of your abs better and faster.

In addition to sit-ups, you can also do crunches on top of the horizontal bar. This is more effective than if you do sit-ups. It's better, but doing crunches on the horizontal bar is simply not possible for beginners, because their abdominal muscles simply can't provide that much force to their body.

Therefore, the crunch exercise is not suitable for beginners.

As long as you are willing to persevere, then you will definitely be able to train perfect abs, and the above two points are the two most effective ways to exercise abs in my opinion.

How to build toned abs.

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, lift your right arm naturally, grind your legs and arms without bending, inhale, then reduce, and 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, moving quickly and flexibly, flexing and extending your blind hands or as wide 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.

<>1. Control body fat: If the body fat is less than 10%, basically the abdominal muscles will be displayed. 2. Rectus abdominis exercise:

Work the upper part of our rectus abdominis muscle by curling the abdomen and the lower half of our rectus abdominis muscle by raising the leg with a whirlpool. 3. External oblique muscle exercise: use the Russian twist to exercise the rotation and anti-rotation ability of your torso.

There are 4 regular ab movements, namely: supine crunches, supine leg presses, seated twists and planks. You can practice 1 ab movement a day:

On the first day, do 60 supine crunches. The next day, do 50 supine leg presses. On the third day, do 70 seated turns.

On the fourth day, do a plank for 150 seconds.

The abdominal muscles are an important part of the body's connective tissue composition, including the rectus abdominis muscle, external oblique muscle, internal oblique muscle, and transverse abdominis muscle. When they contract, they bend and rotate the torso and prevent the pelvis from tilting forward. The abdominal muscles also play an important role in the movement and stability of the lumbar spine, as well as controlling the movement of the pelvis and spine.

Weak abdominal muscles may lead to anterior pelvic tilt and increased physiological curvature of the lumbar spine, as well as an increased chance of low back pain.

How can I exercise my abs more effectively?

When doing the action, remember that the core and abdomen will be tightened to have another effect, don't borrow force, to put it bluntly, you just want to be lazy.

Learn these tricks to teach you to have eight-pack abs with ease!

If your body fat percentage is still passable, as long as you insist on how to practice, you can quickly have results! Let's do it! Practice for 15 minutes at least three times a week.

I think sit-ups are very effective.

Sit-ups are the easiest

Push-ups and pull-ups will have a certain training effect on the abdominal muscles if you do too much

Another way is to find a bar that is at the height of your shoulders and put your arms on it with your back to the bar, hold the bar in your hands, and preferably against a wall or pole behind your back, and then raise your feet up and down to the level, then you rely entirely on your arm strength and your abdominal strength to support your body, and do so, the amount you decide.