Tell me how everyone develops their abs?

First of all, sit-ups are a must for ab training, and you have to take an aerobic training method. Jog first. 10 minutes.

Lie down and do sit-ups. Then get up and immediately do a sprint, holding for more than 30 seconds. Lie down immediately and do sit-ups.

Get up again, do a jog for 3 minutes, and then lie down again. Get up again and sprint. This practice is super tiring.

There are very few people who can last for a month. But whoever persists. The abs are huge.

My solution is to do it in the gym with crunch machines. First, choose a load that suits you (the weight of the counterweight) and adjust the height of the seat. Use your chest against the roll of the curl, gently support the lower part of the roll with both hands, and then press the roll down with the strength of your abdomen, exhale while exerting the abdominal muscles, and do not hold your breath.

When the roller is pressed to the bottom, you can try to press your abdomen with your hands to see if your abdomen is tensed and forced. To start, you can do three sets of 12 reps with a 2-3 minute break in between. Take it step by step, and it's best to practice three times a week.

I practiced abdominal muscles for two months, from the beginning of the small belly practice to the current slightly ** eight pieces of iron, not easy, I told myself not to be discouraged, my own method is special, the first few days, must first do anaerobic exercise and then do supine, I ran for a week of steps + supine, the next month will only do supine, I want to explain, don't be afraid of a week is not enough, as long as you are not too big belly, a week is enough, and then after my slow training, The abs are finally getting stronger.

I'm training in the gym these days, mainly doing sit-ups, and jogging, sit-ups are best to have a negative force of 10kg, I've been training for almost a month, and now it's working, this method is definitely useful.

My own training method is to lie on my back on a yoga mat with my legs shoulder-width apart and my toes straight in the air. Open your arms to the sides and gently place your hands behind your ears (don't use your hands at all). Raise your head and arms, bend your left leg while using your right elbow to find your left knee, then push your left leg straight in the air, bend and lift your right leg, use your left elbow to find your right knee, and alternate between movements.

Start with ten sets and slowly increase.

The most effective thing I've ever done is to exercise every day. You can do sit-ups, the basic posture is like that, and then carefully adjust the posture, the important thing is to squeeze the abdomen together when you get up, not too much, you can sit 30 a day, you can do what you can, and you can also increase it appropriately in the future.

In order to develop abdominal muscles, in addition to training, you need to plan your diet, which requires protein, so you need to eat eggs, milk, soy products and fish every day, as well as chicken breast or tenderloin. It is best to eat 500 grams of green leafy vegetables every day and try to blanch them. There are also some other vegetables, which are cooked with a small amount of oil as much as possible.

Add 25 grams of nuts.

I think that in addition to resistance and aerobic training, fat loss should also adjust one's diet, such as controlling the intake of staple foods, not eating fried foods, avoiding sweets, avoiding some animal offal, and eating dinner before 19:00.

It must be a combination of aerobic and anaerobic, I jump rope 1500 times a day, and then curl the plank or something online to exercise the abdominal muscles for almost 15 minutes, and finally stretch the action, I have lost 5 pounds in a week, and the abdominal muscle contour is obvious.

I mainly jogging and empty-handed boxing plus supine leg raises and hanging leg raises, the upper abdomen can be felt, the lower abdomen can not be felt, because there is still a little fat, I hope you will advise me, thank you here!

Two hundred sit-ups a day.

Upstairs sit-ups have trained abs? It's that simple? Do abs that don't look at body fat also show up?

Do you still need to practice? It's time to eat, a piece of abs...

First you have to hold on. It takes three to six months for the body's cells to renew and metabolize. So you stick to it for a while, the effect is obvious, and the abs appear.

There are so many gym machines! How can I train my chest and abs at 170 pounds?