If you want to have a straight abdominal muscle, what is the trick?

If you want to have a straight abdominal muscle, then you must stick to the push-ups, which will definitely give your abdominal muscles a good workout and burn excess fat.

If you want to have a straight abdominal muscle, then you must stick to the exercise of push-ups, which will definitely make your abdominal muscles look very structured and get enough exercise.

Pay attention to controlling your diet, supplement more protein, and do more similar strength training such as barbell squats.

Ways to practice your abs:

1.Pedaling in the air.

You can 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. Lift your legs up and slowly pedal the bike.

Exhale, lift your upper body, touch your left knee with your right elbow, 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.

2.Traditional crunches.

You can practice on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head, arms open, legs flat on the ground and knees bent. 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.

3.Fitness ball crunches.

It is recommended to lie flat on the fitness ball with your feet flat on the ground, your hands on the side of your head, and your 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.

You need a little bit of size for your abs, and in short, we have two things to do:

First: to lose body fat Second: To exercise the abdominal muscles, these two aspects can be carried out in two steps, or separately, and the order does not matter, most when your abdominal muscles are large enough and the body fat is low enough, then the abdominal muscles will be obvious.

Fat loss. First of all, let's talk about how to lose body fat, losing body fat is **, unless you are born with a unique gift: if you are relatively thin (lean), you don't need to do this part, you can directly see the abdominal muscles, but if you are an ordinary person, there is a little belly or a little body fat, the fat layer on your stomach will cover your abdominal muscles, even if your abdominal muscles are big enough, you may not be able to see the lines of your abdominal muscles.

Body fat percentage.

So how low body fat do you need to see the abs? This point actually varies from person to person, you may see a lot of body fat on the Internet, for men, about 15% will see the abdominal muscles, if you can reach about 10%, it will be more obvious, and women need to be as low as about 20% to see the abdominal muscles, these numbers have a certain reference role, but you can never believe it, because everyone's body fat distribution can be very different. That is to say:

Some people's fat will be distributed in the belly position, and even though their overall body fat may not be very high, they will not be able to see the abdominal muscles. In the same way, some people's fat may be distributed in the thighs and buttocks, so their body fat may be a little lower in the abdominal muscles, but the overall body fat is not very low, but the abdominal muscles can be clearly seen.

Abs training abs training is very simple, you only need to train more, strength is not the most important, I believe that most of them can also rely on freehand abs alone, you can already train your abs well, including myself, 99% of abs training does not need to bear weights. Basic training abdominal muscles are more endurance muscles, you can train often, high times, short rest time, each training does not need a lot of time, can be 5-15 minutes is enough, daily training, training every other day, as long as there is no low back pain, you can continue to train abdominal muscles. And my advice to most people for newbies:

It is enough to do the most basic crunches and leg lifts, and you can spend 80% of your time training the upper and lower abdomen (rectus abdominis), and the flank muscles are more advanced, and you can spend more time on this after you are stronger.

Summer is approaching, and it's time to show off your figure. The abdominal muscles are the most intuitive and easiest part of the human body to show the body. And how to get a good-looking abdominal muscle line has become a problem we urgently want to understand.

Because the abdomen is prone to fat accumulation, so at a high body fat rate, no matter how strong your abdominal muscles are, they can't show the lines of the abdominal muscles, so if you want to get a beautiful abdominal muscle line, you first need to do enough aerobic training to reduce your body fat rate to reduce the fat in the abdomen, so that the abdominal muscles can be revealed.

1. Lie on your back and get up at both ends

Start by lying on your back on a yoga mat with your legs bent at 45 degrees, your feet on the ground, and your hands crossed over your chest or gently at the sides of your head. Contract your abdomen so that your legs and head are brought closer to your abdomen at the same time. Hold for a moment when your legs and head are closest to each other.

Slowly return to the starting position, stop when the shoulders and feet are on the ground, pay attention to the head do not touch the ground, do not rely on the force of inertia to complete the movement, try to complete the movement rhythmically and under your own control.

2. Lie on your back and raise your legs

First, lie flat on the yoga mat, keep your upper back and arms fixed during the movement, bring your legs together and straighten, and lift your legs until your thighs are vertical to the ground; After a short pause, slowly recover and repeat.

Keep your legs together and straight, with no more than vertical positions; Do not leave the ground in the lower back, otherwise it will cause the back to exert force and make the training effect worse. When recovering and lowering your legs, keep your legs out of touch with the ground and let your muscles continue to exert force.

3. Pedal in the air

This movement can comprehensively exercise the abdominal muscles, especially the external oblique muscles.

First of all, lie flat on the mat, legs straight, hands on the side of the ears, abdominal force so that the upper body is rolled to the highest point, the left leg is straightened slightly off the ground, the right leg is contracted to the abdomen, the left elbow is stretched forward and the knee of the right leg is close, and the strength of the abdominal muscles is used to rotate the body. After the action is completed, the action is reversed. Repeat the exercises.

Pay attention to do at least 20 reps each time, and turn the left and right bodies for one movement at a time, and the best effect is achieved when each set is 40-60 reps, and 3-4 sets of exercises are practiced each time.

If you practice the rectus abdominis and abdominal, internal and external oblique muscles respectively. Doing supine crunches and twisting will mobilize all abdominal muscle groups at the same time, which can improve the coordination and integrity of abdominal muscles.

Closely related to abdominal muscles, not only training, diet is also particularly important, a good diet can keep you low body fat percentage, so that your abdominal muscles will be more **, more stylish.

In normal times, you can do more sets of crunch exercises and eat more high-nutrient foods at the same time.

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.

How to make abs more visible? 3 flank training movements, the abs of those who have been trained are very good-looking.

I have abs, but they are not noticeable.

The most direct and effective way is to do sit-ups, which can be increased according to your situation, or done on an inclined board. 4 sets per day, 20 each group gets up and 20 legs. You can practice every day, because only the abdominal muscles in the whole body can be practiced every day.

In addition, it is more effective with jogging and jumping exercises.

You can ask those hip-hop dancers to teach you to practice pack horses.