How to effectively build short abs, how to build abs quickly

<> how to exercise your abdomen quickly.

Sit-ups are one of the fastest ways to work your abs. Insist on sit-ups every day, and the effect of exercising abdominal muscles is especially obvious. Many people stick to it for 3-5 months, and they can basically grow 4-5 abdominal muscles, which is still relatively fast.

You can try it. There are a variety of medical hairdressing programs, but the recovery time and results vary depending on each person's physical condition. When doing cosmetology, be sure to follow your doctor's instructions.

You can't do the perfect abs overnight. It takes long-term persistence. These difficulties cannot be endured without a certain amount of physical strength and self-control.

Therefore, people who regularly practice abs or fitness will inevitably have stronger self-control than the average person.

People who don't like to exercise experience an increase in low-wave sleep time after starting regular physical activity. Sleep at this stage is thought to be the most helpful for fatigue recovery, and they have also reported waking up less at night than ever due to sustained physical activity. Abdominal exercise not only has the effect of fitness and fitness, but also increases the working pressure of the abdominal cavity, so that the organs in the abdominal cavity perform various physiological functions, such as coughing, breathing, celiac cava blood return, etc.

Having the best 8-pack abs is the dream of all men. Then we need to understand the abdominal muscles, from the rectus abdominis muscle is also the most superficial muscle, the muscle fibers are longitudinal. There are also two muscles, the external oblique muscle and the internal oblique muscle, which help the body to achieve the role of turning, one is V-shaped and the other is A-shaped.

Another piece that should not be ignored is the transverse abdominis muscle, which is a deep muscle that plays a role in stabilizing the body. So now let's get to the practice!

Supine crunch: Training site: upper rectus abdominis.

How to do it: Lie on your back with your thighs and calves at 90 degrees, your feet shoulder-width apart, and your hands crossed over your shoulders. Exhale the head, lift the shoulder blades off the ground, and inhale to reduce. Be careful not to hold your head with your arms to avoid putting pressure on your cervical spine.

Supine side crunches:

Training site: internal oblique muscle, external oblique muscle.

How to do it: Lie on your back with your thighs and calves at 90 degrees, your feet shoulder-width apart, and your hands crossed over your shoulders. Exhale your head, lift your shoulder blades off the ground, and turn your body around with your right shoulder to your left knee.

Be careful not to hold your head hard with your arms to avoid putting pressure on your cervical spine, and at the same time control the muscles when lifting and not be too stiff.

Reverse crunch: Training site: lower rectus abdominis muscle.

How to do it: Lie on your back with your feet together and your knees perpendicular to your pelvis and your hands at your sides. Gu Pan rolled forward and upward to lift off the ground, and the lower half of the lumbar spine was partially lifted off the ground.

Pay attention to the lumbar spine should not be too far off the ground to avoid excessive pressure on the lumbar spine, this movement is suitable for intermediate and advanced trainers.

Plank: Training site: transverse abdominal slippery muscle.

Essentials: Lie on your stomach, your forearms and toes touching the ground, chest up, abdomen tucked, shoulders down, keep head, back, hips and heels in the same line. Pay attention to the stability of the body, and do not sink the lumbar spine too much.

Precautions. Stick to 12-15 reps of each movement, 3-5 sets, practice 5 times a week and combine it with 30 minutes of aerobic training for better results. If you want to increase the intensity of exercise, it is recommended to carry weight-bearing barbell plates as for the chest, and children's boots with a bad cervical spine are not recommended.

Do you want me to have this effect??? 14 years old is not the right time, wait until you are 16 years old to teach you, you should now be the time to grow vertically, not horizontally!! It's very simple, as long as you insist on doing half a moon, the crack will be obvious.

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It is recommended to do abdominal muscle tearing, if you can't do it, you can search the Internet screen "Abdominal Muscle Ripper".

Learn these tricks to teach you to easily have a local type of abs!

The method of exercising abdominal muscles, on the one hand, requires the application of equipment for auxiliary exercises, and on the other hand, you can also exercise on your own. There are many ways to exercise, for example, often do sit-ups, supine leg presses or hanging leg raises, and can also be combined with jogging, swimming and other exercises, mainly at least 3 or 5 times a week, at least half an hour each time.

It is necessary to stretch the abdominal muscles every day, which has a better effect on exercising the abdominal muscles. Note that speed is not required, but mainly requires that the movements must be in place, so that it can be conducive to the training of abdominal muscles.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.