Abdominal muscles and other muscles on the body are not the same, abdominal muscles need to be stimulated every day to insist on working out, while the other muscles of the body need to be practiced after a full engorgement of a time after a rest of 72 hours of stretching. Give you a fitness program and diet table. Wish you have a good body shape as soon as possible!
(1)Fitness program: Monday: Chest + three head Plain Barbell Push-ups 8-12RM (one) X3 sets Upper Incline Dumbbell Push-ups 8-12RM Upper Incline Dumbbell Flyers 8-12RM Seated E-Z Barbell Neck Posterior Arm Extensions 8-12RM Rope Presses 8-12RM Wednesday: Back + two head Wide Grip Pull-ups 8-12RM (one) X3 sets Overhead Barbell Rowing 8-12RM Front Neck Pull Down 8-12RM E-Z Bar Bell Curl 8-12RM Rally Curl 8-12RM Friday:Shoulder+Abdominal Seated Dumbbell Push Up 8-12RM (pcs)X3 Sets Standing Dumbbell Side Plank 8-12RM Upright Row 8-12RM Deadlift 15-20RM Hanging Legs 15-20RM Sunday:Legs Squat 10-15RM (pcs)X3 Sets Seated Legs 10-15RM (pcs)X3 Sets Legs 12-15RM Leg Extension 12-20RM 15RM leg curl 12-15RM leg curl 12-15RM
(2) Male muscle building diet plan (reference) Breakfast 8:00, yogurt or milk 250ml, vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, four eggs (two whole eggs, two egg white) 10:00, two slices of bread, a cup of orange juice Lunch 12:00, 150g of staples, 200g of red meat, 200g of vegetables, 12g of red meat and 200g of red meat. Lunch 12:00, 150g of main food, 200g of red meat, 200g of vegetables, moderate amount of fruits Extra meal 14:30, two egg whites, one banana, 200ml of milk Training 16:00, Dinner 18:00, 100g of main food, 200g of white meat, 200g of vegetables, moderate amount of fruits Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals, drink more water. Always have some bananas or bread and orange juice in your bag to replenish energy in time. Bodybuilding food: coarse grains boiled potatoes corn oatmeal, apples, oranges, peaches, bananas, fruit juice, all kinds of vegetables vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (go to the yolk)
(3) rest: try to go to sleep before 22:00, to ensure that 7-8 hours of sleep! Do not arch your back but rather your chest should be less contained when practicing abs in order to focus the tension on your abdomen. The straighter the upper body is extended, the more the hips are involved in the force, which not only reduces the force on the abdominal muscles, but also increases the risk of lower back strain. TRAINING MOVEMENTS: I generally use only three exercises and avoid monotony by changing their order frequently. Here are three of my favorites: Crunches: Lie flat on the floor with your calves resting on a bench, then contract your shoulders and create an arc in your upper abdomen as if you were going to roll forward. I don't put my head so far forward that it touches my legs, because this means that the back will be off the floor, so that the hips start to share the work that should be carried out by the abdominals. On the descent, I let my shoulders slowly return to the ground, never loosening my abs. Many people do this exercise by preferring to hold their hands behind their head, but in most cases all they do is pull their head forward. I used to keep my fists in front of me. Vertical Leg Raise: The first thing you should do with this exercise is to avoid swaying, keep your body taut and control the speed of the movement. In order to stimulate the intercostal muscles, I turn my knees from side to side, which also works the abdominal obliques. The point of lifting the legs properly is to extend the hips forward. If you simply lift your legs, sure it's comfortable, but that only stimulates the glutes and not the abs. Doing it my way, the exercise is very grueling, but will totally stimulate your abs. The speed of the movement varies from person to person, but you should make sure that the leg release process is slow to prevent swaying. Remember: your goal is to work your abs, not to lift your legs up in any way you can. If you find it difficult to do this with your legs fully extended, do it with your knees bent. By the time your abs become strong, do it on gradually even legs. Seated Leg Raise: This move provides better stimulation to the lower part of the abs. Sit on the edge of the bench, legs lowered forward outstretched, the body tilted backward about 10 degrees, grasp the edge of the boarding to maintain the balance of the body. Without bending your knees, raise your legs upward until your toes are parallel to your eyes, then lower them slowly with control. Control and tension are vital throughout the movement and the slightest negligence can lead to lower back injury. As the abdominal muscles become increasingly fatigued, the knee caps can be gradually bent until they are thoroughly understood. Many people prefer to do this movement lying flat on the bench; that causes the hips to counter-rotate with the abdominals, risking injury to the lower back, and it also reduces the tension in the arc of the abdominals, concentrating more tension on the hips than on the lower abs. Beautiful abs depend on three elements: a proper diet, aerobic training, and regular abdominal training. Combine all three in harmony and you'll have the abs of your dreams.
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