To burn torn abs, which training programs are the most effective?

Abdominal muscles, like pectoral muscles, arm biceps, and triceps, are the most well-known facial muscles, which are not only standard for men, but also can effectively prevent various diseases, enhance the release of male hormones in the body, and improve the balance of the body's internal environment.

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.

Aerobic exercise is recommended for early belly shake-off, such as: running, swimming, yoga, jumping, hiit, etc., doing aerobic is because first, you are not suitable for vigorous movement in the early stage of obesity, and second, only after your body fat rate is reduced, do the following actions to do more work with half the effort.

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.

The above ten movements can be very effective for the core abdominal muscles to exercise, novices must not be exhausted at the beginning, with the action after familiarization, you can try to do it, see where your ceiling is, and then targeted for weaknesses to improve, such as a day can only do five groups, then stick to it, try the sixth group can be reluctantly done, only in this way continue to go on, in order to break through yourself a little bit.

Jing can do Russian turns, supine bending, knee touching, sit-ups, planks, burpees, supine air bikes, etc.

The first training plan, the abdominal stretching action must be strengthened, to achieve a good workout effect is very perfect, the second training plan, the whole abdominal muscles of this upward lifting action, must be strong to exercise, the third action of this weight training, to achieve a good tear.

Pull-ups, sit-ups, these two movements are specifically designed to train the abdominal muscles, exercise regularly every day, strengthen the training volume of these two movements, and the explosive abdominal muscles will soon be trained.

Practicing more in life, push-ups and sit-ups will make our abdominal muscles very beautiful and beautiful, and we can also plank, which requires us to persist for a long time and control our mouths.

The first action is this plank bench press, insist on an hour a day, the abdominal muscles will be very powerful, the second action is the bird bench press, this action is very explosive, can make the abdomen and chest get a good exercise.

If you want to choose abdominal muscle training, you can choose sit-ups plus mountain running, sit-ups can better target the abdomen and Chahong muscle groups for specific training, absolutely to achieve the effect of shaping abdominal muscles, mountain running can better burn off fat, and can carry out another in-depth exercise on the abdominal muscle groups.

I can see some problems from your short dozens of words, and I don't know if it's right.

First of all, you should have the habit of smoking and drinking, or have the habit of sitting down directly after dinner to watch TV and play on the computer, and when you sit, it will always be longer than standing.

So these two places are prone to fat accumulation.

Again, if you have fat in these two places, you just do these movements 10,000 times a day, and the effect is not great, your fat is not removed, and you build your muscles again, and the end result is that the fat is wrapped in the muscles of thick thighs and firm belly ......

In the end, you said that you are a student party, there is no time to run, I really don't know where I have no time, I am also a person from here, when I was studying in school, I got up an hour earlier than others every day, ran around the playground, no conditions, just jumped rope downstairs in the dormitory.

It's impossible to run out of time ....... Unless you're wasting all your time on computer games.

Time is always squeezed out, you are a student, are you busier than a movie star, no matter how busy a movie star is, he will find time to exercise every day.