Of course, this has nothing to do with exercising abdominal muscles.
But this is to prepare for exercising abdominal muscles.
It is best to run a few laps every day, 1500m,
Your whole muscle will make a qualitative leap.
How to exercise abdominal muscles and chest muscles correctly, quickly and healthily! Chest enlargement, skipping rope, sit-ups, body up, etc!
How to quickly develop six-pack abdominal muscles? Beautiful abdominal muscles depend on three elements: you may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one will know. Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you work hard and keep practicing abdominal muscles for more than a year, you still can't see it. Then you should review your diet. Frequency: practice abdominal muscles every other day. Although most people only practice three times a week. Quantity: Although many people do hundreds of sit-ups at a time, I suggest you choose the 2 14 exercises that are most effective for you, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted. My abdominal muscle training never exceeds 15 minutes. Weight: The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So I suggest that you use tension and control instead of weight bearing, and tighten your mind and add weight to your abdominal muscles. Constant tension: when practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always reach complete exhaustion. Each group should be completely exhausted. Not counting the times. Keep doing it until your abdominal muscles can't contract any more. When you don't have to straighten your abdominal muscles completely. Don't arch your back, but hold your chest slightly. So as to concentrate the tension on the abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain. Training action: I usually only use three exercises. And avoid monotony by changing their order frequently. Here are my three favorite sports: sit-ups: lying flat on the ground with your calves on the bench. Then shrink your shoulders and create an arc in your upper abdomen, as if to roll forward. Don't stretch your head forward when doing the action, just touch your legs, because this means that your back will leave the ground, so your hips will begin to share the work that should be done by your abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles. Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. Suspended leg lift: When doing this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. For intercostal muscles, my knees turned left and right, and I also exercised the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it's just your hips, not your abdominal muscles. Do it my way, it's hard to practice, but it will thoroughly * * * your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow. To prevent shaking. Remember: your goal is to practice abdominal muscles. Instead of lifting your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, then gradually straighten your legs and do it. Leg lifting in sitting position: This action can better * * * the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, then control. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles. Beautiful abdominal muscles depend on three elements: a reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.
How can I quickly develop 8 abdominal muscles? In fact, from a professional point of view, abdominal muscle exercise requires a lot of training. Long-distance running and sit-ups starting from both ends are much better than single training. If you want to have no excess fat in your abdomen, it will have obvious effect if you insist on it for 3 months every day. If there is too much fat, it is suggested to increase the amount of long-distance running to assist training. I wish you an early success, hehe. . .
Satisfied, please adopt.
How to quickly develop 6 abdominal muscles?
How to quickly develop nine-pack abdominal muscles 1? Upper abdomen (upper part of rectus abdominis);
(1) Sit-ups: The movement range is too large, and the upper abdomen exercise effect is not as good as that of rolling abdomen, which is easy to hurt the back and spine. Kirin explained; Sit-ups are not suitable for people who have just started training. Sit-ups conform to the action. People who just started training, without lumbar muscles and lumbar vertebrae, are prone to injury.
(2) Abdominal roll: It is safer and more effective to exercise the upper abdomen. For beginners, the most important thing is to finish it under the premise of safety, so it is suggested that people who have just started exercising should choose to roll their bellies when training abdominal muscles.
2. Lower abdomen (lower part of rectus abdominis):
(1) supine leg lifting: For people with weak upper limb strength, leg lifting is easier to control on the flat plate. It can also be done by laying a yoga mat on the floor.
(2) Leg-hanging and leg-lifting: Compared with supine leg-lifting, arms and shoulders are required to have certain strength to maintain the necessary stability of the body and exercise to the lower abdomen.
(3) Roman chair leg lift: it is a relatively stable leg lift. For people with insufficient strength in arms and shoulders, it is an effective way to exercise the lower abdomen.
(4) Parallel bars leg lifting: It can help you improve your abdominal strength and deepen the separation of abdominal muscle lines, but it requires higher arm strength.
(5) Vertical leg lifting: This action is mainly aimed at the lower abdomen. Legs are always raised and lowered in a vertical position. This action is very good for training the bottom two of the eight-pack abdominal muscles.
It's not easy to quickly develop the abdominal muscles that I practiced for two months, from a small belly at the beginning to eight pieces of iron that are slightly sexy now. I will leave tomorrow. Today I will share my experience with the landlord:
First of all, you have to understand that everyone has abdominal muscles, and the difference is only the degree of development. Your abdominal muscles are "hidden" because: first, your stomach is a place where fat is easy to accumulate, and yours is no exception, so the first step is to lose fat. This step is the foundation. Here's how to reduce it. The second step is to gain muscle, that is, to practice muscle.
Next, I will share my experience and knowledge with you: the exercise we want to do is very simple, that is, sit-ups (hereinafter referred to as sit-ups). Don't be discouraged. My method is very special. In the first few days, do anaerobic exercise before doing sit-ups. I ran for a week, and then I only did supine for more than a month. I want to make it clear that one week is not enough. Just remember that the longer you have to run, the better. You can slow down. Scientific research shows that fat doesn't start burning until 20 minutes after people start sweating, so run as long as possible to prepare for the next supine. Next, I teach the landlord how to do supine. Various opinions on the internet may be better than mine, but mine is also summed up from many methods on the internet and I improved it myself. The landlord might as well try lying flat on the bed and bending his legs (there is an opinion on the internet that you should pinch your legs, but according to my personal experience, pinching your legs is not only not conducive to exercise, but also easy to lose balance. I have my legs apart. Then put your hands on your sides, not open your arms, but on your toes. Here, I want to make it clear that the general impression is that people hold their heads with both hands, but holding their heads with both hands is much more tiring than putting them in front, which may be a big blow to friends who just started exercising (it will not work if they don't do it for several times). I suggest you follow my method first, and then improve it if you think your head can bear it later. Anyway, I've been putting my hand in front of me until now. There is a second point that needs to be explained, that is, the problem of feet. I have practiced abdominal muscles many times before, but I have to give up halfway. There is a simple reason. The more I feel that the effect is not good, the culprit is the foot-the foot can't be fixed. When it is strong, it is fine, and it can be guaranteed not to tilt up. However, when it is very tired, it is inevitable that it will go out of shape, resulting in poor results. When I first started practicing this time, I also found many friends online to find ways to arrange my feet. Slowly, I found that my feet were not only unstable, but also a good measure. As for the following. In short, your feet can't be fixed, because once your feet are fixed, your other muscles, especially your leg muscles, will exert force when you do sit-ups, so the exercise effect of your abdominal muscles will be discounted, so do as I say, and after paying attention to these movements, focus on your stomach (I suggest you practice naked, if possible. Don't laugh, watch your muscles swell up and motivate yourself to work harder than anything else, right? ), and then there is the classic action-get up with your abdominal muscles, then lie down and get up again. . . . So to what extent? This is the measure I mentioned above. There are two criteria: whether there is pain in the first abdomen, and whether your feet can be safely placed on the bed. If these two standards appear first, congratulations, the effect of this exercise will be achieved. Today's exercise is over. If the second criterion appears, you can choose to call it a day, or take a break and continue practicing. Well, it seems that I have told you all my experiences here, but I haven't, because there are two major problems that must not be ignored:
First, many people have such a question. I often see friends on the Internet who want to make detailed plans, such as making several at a time several times a day. My feeling is that others can't give this because everyone's situation is different, but I can tell you some basic standards, which are enough for you to use: First, does the landlord know people's big muscle groups (abdominal muscles belong to big muscle groups)? Hehe, I looked up a lot of information to practice this abdominal muscle. It takes 72 hours, and 18 hours can recover about 90%. And muscles will only be effective if they are restored to a certain extent. Therefore, if the abdominal muscles still hurt, it will only make your stomach ache. It is suggested that the landlord practice three times a day at the beginning of each week, and do less each time. I feel sour. Just make a few more. Finally, according to the muscle law, it is good to do it once every two days, but you must ensure that your muscles are sore and can't be sore again, and then wait, not necessarily two days. When the muscles are not sore and you feel a little "recovering from a serious illness", practice again. This rule, in line with the two criteria I mentioned above, can basically give you a little direction.
Secondly, there is a second big problem. After a period of practice, you may be pleasantly surprised to find that the small belly is gone and replaced by pieces of strong and sexy muscles. You can't help but be overjoyed, but if you look closely, it seems wrong. Why do I only have four or six abdominal muscles? I can tell you, in general, this is the case, because the effect of traditional supine exercise on the lower four muscles is not as good as that of the upper two muscles, which is also a problem that occurred when I was about a month old, and then I found another way, that is, another way: it is very simple, lifting my legs. Lie flat on the bed with your hands stretched naturally and supported at your sides. Note that it keeps you balanced, not supported by your hands! Then raise your legs to about 45 degrees, and then you won't force your upper abdominal muscles. Then be careful not to put your legs down on the bed and lift them up when you are near the bed. Practice this for about two weeks, because you have the foundation of the upper four blocks (traditional supine is not to exercise the lower four blocks at all), and you can come out.
Shout ```` finally finished. My hands are sore from talking so much in one breath. These are all things that I have worked hard to find on the Internet for two months and summed up myself. I won't talk nonsense without my own personal experiment. Every word is true. My ABS look a little sexy now. You don't know what it's like to lose your waist and stomach. That's a strong sense of accomplishment. Don't let me down for typing so many things, I can't type fast:) Finally, I wish: exercise is successful!
How to quickly develop abdominal muscles and insist on sit-ups every day is to be long-term! Seek adoption
Insist on doing sit-ups with a plan. Don't be afraid of hardship and fatigue.
How can I quickly develop six-pack abdominal muscles? Challenge the limit of sit-ups many times and sweat a lot. In addition, thin people practice abdominal muscles faster than fat people. It takes about a month.