How to practice eight-pack abdominal muscles?

How to build beautiful abdominal muscles!

Sit-ups are certainly abdominal muscle training's first choice.

But what is the most effective method?

If you are fat, I mean if you have a thick belly fat layer.

You must adopt aerobic training.

Jogging first. 10 minutes.

Lie down and do sit-ups.

Then get up immediately and make a sprint. Hold on for more than 30 seconds.

Then immediately lie down and do sit-ups.

Get up and jog for another 3 minutes.

Lie down again.

Then get up and sprint.

This practice is super tiring. Few people can persist for a month in a row.

But those who insist. Great ABS!

If you are thin. That's easy.

My idea is,

Forget the methods and groups of abdominal muscles mentioned in those bodybuilding books.

Do it every day. I feel my abdominal muscles burning every day until my forehead sweats.

The standard is to stand up straight and make an ugly gesture when stopping to relieve abdominal muscle spasm.

Stick to it for half a month, and your abdominal muscles will be unique.

On the new practice of sit-ups.

The traditional way to do hair is to press your feet under others, bend your legs, put your head in your hands and touch your knees with your elbows.

In fact, this method can only practice abdominal muscle feeding in that position. What about the stomach?

Practice the lower abdomen, lie flat, and put your hands on your sides. Blow your legs.

Don't bend it at 90 degrees. Just bend it above 45 degrees.

Do it repeatedly. My stomach is gone.

Besides, I don't do sit-ups completely. Make into segments.

For example:

1, head off the ground and away from the ground. Stop halfway up.

2. The body is completely off the ground. Elbows touch knees.

3, the body fell, but did not touch the ground. Stop in action.

4, the body is completely paralyzed. Prepare for the next move.

The above four steps are once. A group of eight times (more is not enough. Tired! )。

The effect is super hard.

How to develop bodybuilding abdominal muscles

The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.

First, lateral bending and upright exercise. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.

Second, leg flexion exercise supine position. Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.

Third, lifting the legs and abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body, raise your legs as straight as possible, and then slowly lower them. After this action, bend your knees and continue to do the same action. Repeat 8 times.

Fourth, the sitting supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.

Five, "cycling" exercise supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.

Sixth, twist the waist and hold the handle with one hand or pull a certain weight, do twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.

Everyone can choose the above exercise according to their own situation, and the amount of exercise each time will gradually increase from less to more according to their physical condition.

How to practice the meat on the stomach into 8 abdominal muscles?

Practice sit-ups as much as possible.

However, it will take a long time for you to develop such eight-pack abdominal muscles.

Don't eat fat.

Auxiliary exercise: hula hoop.

Hold on after eight-pack abdominal muscles are trained, and keep fit!

Come on, come on.

How to develop the seventh and eighth abdominal muscles?

When exercising, the bottom two abdominal muscles should lie on the bed or cushion, grab the things behind the bed or head with both hands, then straighten your legs and push them up, push them up slowly, and then put them down slowly. Do this a few times and you will find it difficult. After this exercise for a period of time, the seventh and eighth abdominal muscles will be obvious.

How to quickly and effectively develop eight-pack abdominal muscles?

Hello, my friend! Let me give you an answer: there are three kinds of abdominal muscles: the first one is 8, which is * * *, the second one is 6, which is big, and the third one is 1, which is small (that is, there is no one). Normally, it's 8 yuan. Most people who haven't practiced deliberately can see 4-6 pieces. Abdominal muscles are divided into upper abdominal muscles and lower abdominal muscles. The bottom two lower abdominal muscles are the most difficult to practice. Finally, it is said that every normal person has eight abdominal muscles. It's obvious. Its function is to make the upper arm inward, forward, downward and upward; Turn your arms inward. Can be pushed through various angles; Birds from all angles; Parallel bars arm flexion and extension; Pull up on your back; Push-ups; The heavy hammer arm pulled down the train. (2) The biceps brachii is located under the skin in front of the upper arm. Its function is to bend the elbow; Put down your forearm, palms up; Bend the forearm forward to the shoulder. Training methods are various bending methods; Rowing action. (3) sternocleidomastoid muscle, which is the most prominent muscle in the superficial layer of the neck, is used to bend the head and neck to the side; The head and neck rotate, and the neck bends forward or backward. Just wear a neck hat; Wrestling bridge; Help and self-resistance exercise to exercise. (4) The flexor digitorum of forearm is located under the skin in front of the forearm, which can bend and abduct the hand. This muscle can be developed by using exercises such as winding a heavy hammer and holding a weight-bearing wrist with the right hand. (5) The trapezius muscle is located under the skin of the neck and back, and one side is triangular, and the left and right sides are combined to form an oblique square, which is called trapezius muscle. Its function is to lift and put down the shoulder strap; Move the scapula; Head back. Training can be done by shrugging, powerlifting, neck pushing, side lifting, rowing, etc. (6) The deltoid muscle is located under the skin of the shoulder. It is a triangular muscle, and the protruding shape of the shoulder is formed by this muscle. The muscle fibers on both sides are spindle-shaped, and the fibers in the middle are multi-pinnate. This structure has small muscles and great strength. Its function is to raise the arm to a horizontal position; Raise your arms forward, middle and back to a certain height. You can use various dumbbell barbells to push, bench press (toe adduction), and lift dumbbells to the front, back and back; Pull-ups for training. (7) The triceps brachii is located under the skin behind the upper arm. Its function is to straighten and pull back the arm. It can be trained by arm flexion and extension, arm flexion and extension pull-down, narrow grip and push back, various arm flexion and extension movements and paddling. (8) The brachioradialis muscle is located under the outermost skin of forearm muscle, which is long and flat. When approaching the fixed point, the forearm can flex. When it is far fixed, the upper arm can move forward. Exercises such as weight-bearing bending and pull-ups can strengthen this muscle. (9) Brachial muscle is located in the deep surface of the lower half of biceps brachii. It starts from the front of the lower half of humerus and ends at the trochanter of ulna. The function is to bend the elbow. The training method is the same as biceps brachii. (10) The latissimus dorsi is located under the skin of the lower back and chest, and is the largest latissimus dorsi in the whole body. The upper part is covered by trapezius muscle. Its function is to pull the arm down and back; Shoulder straps down; The trunk is horizontal. Training movements are all kinds of pull-ups and loads; Rowing action; Sit-ups (1 1) The upper back muscles (teres major, teres minor, infraspinatus, rhomboid) are located in the upper back of human body. Can make the arm rotate inward and outward; Pull your arm back; Shoulder blades rise, rotate and fall. Training movements include squat, hard pull, rowing and so on. (12) The serratus anterior muscle is located under the lateral chest skin, and the upper part is covered by pectoralis major and pectoralis minor, which is a flat muscle. Its function is to make the scapula rotate downward; Pull the scapula aside; Help expand the chest; Put your hands above your head. Training movements include supine pull-ups and standing push-ups. (13) rectus abdominis (upper abdominal muscle+lower abdominal muscle) consists of upper abdominal muscle and lower abdominal muscle. Located on both sides of the midline of the anterior abdominal wall. Its function is to bend the spine forward; Compressing the abdomen; The training methods of rib compression are various sit-ups; Lift your legs straight. I hope my answer will satisfy you! (This answer is personal, please don't copy it. )

I have six-pack ABS now. How can I develop eight-pack abdominal muscles? Is it difficult to practice eight-pack abdominal muscles?

Don't worry, take your time and keep exercising. There will be some.

I have six-pack ABS now. How can I develop eight-pack abdominal muscles?

This is my plan.

How to practice 8 abdominal muscles

First of all, you should be thin. There is a lot of fat on my stomach, so I can't show my abdominal muscles.

Everyone has only one abdominal muscle, which is divided into 6-8 pieces through the diaphragm. The arrangement of abdominal muscles is related to the diaphragm of abdominal muscles, which is generally congenital and difficult to change the day after tomorrow, but it does not have much influence. Refer to Chun Wu's abdominal muscles. I wish I had style.

How to develop eight-pack abdominal muscles the fastest?

Practice at least three times a week, front roll, back roll and side roll. Every movement has three groups, and each group is exhausted. After development, weight-bearing exercise will be carried out to reduce fat.

How can I develop eight-pack abdominal muscles?

How to build beautiful abdominal muscles!

Sit-ups are certainly abdominal muscle training's first choice.

But what is the most effective method?

If you are fat, I mean if you have a thick belly fat layer.

You must adopt aerobic training.

Jogging first. 10 minutes.

Lie down and do sit-ups.

Then get up immediately and make a sprint. Hold on for more than 30 seconds.

Then immediately lie down and do sit-ups.

Get up and jog for another 3 minutes.

Lie down again.

Then get up and sprint.

This practice is super tiring. Few people can persist for a month in a row.

But those who insist. Great ABS!

If you are thin. That's easy.

My idea is,

Forget the methods and groups of abdominal muscles mentioned in those bodybuilding books.

Do it every day. I feel my abdominal muscles burning every day until my forehead sweats.

The standard is to stand up straight and make an ugly gesture when stopping to relieve abdominal muscle spasm.

Stick to it for half a month, and your abdominal muscles will be unique.

On the new practice of sit-ups.

The traditional way to do hair is to press your feet under others, bend your legs, put your head in your hands and touch your knees with your elbows.

In fact, this method can only practice abdominal muscle feeding in that position. What about the stomach?

Practice the lower abdomen, lie flat, and put your hands on your sides. Blow your legs.

Don't bend it at 90 degrees. Just bend it above 45 degrees.

Do it repeatedly. My stomach is gone.

Besides, I don't do sit-ups completely. Make into segments.

For example:

1, head off the ground and away from the ground. Stop halfway up.

2. The body is completely off the ground. Elbows touch knees.

3, the body fell, but did not touch the ground. Stop in action.

4, the body is completely paralyzed. Prepare for the next move.

The above four steps are once. A group of eight times (more is not enough. Tired! )。

The effect is super hard.

How is the eight-pack abdominal muscle tempered?

Abdominal muscle problem

Royal Special Forces abdominal muscle training Act

1, thigh hand slip

Action essentials: lie on your back, press your chin down on your chest, put your hands on your thighs, slide your hands along your thighs to your knees, slowly lift your upper body to at least 10 cm from the ground, restore to its original state, and repeat the exercise.

Key parts: upper abdominal muscles.

Step 2 touch your head on your knees

Action essentials: lie on your back, put your hands around your neck, put your knees together, and raise your head at the same time so that your head touches your knees above your torso. Raise your knees as long as possible. Finally, put down your head and knees and let them fall back to the ground.

Key parts: upper abdominal muscles and rectus abdominis.

Step 3 control the legs and abdomen

Action essentials: lie on your back, put your legs together, make a 45-degree angle with the ground, hold your neck with your hands, and slowly lift your upper body.

Key parts: upper abdominal muscles and rectus abdominis.

4. Both ends are V-shaped.

Action essentials: Lie flat with your legs off the ground at a 45-degree angle, and touch your toes with your hands.

Key parts: lower abdominal muscles and rectus abdominis.

5, bending wheel operation

Action essentials: lie on your back and put your head in your hands. When the upper body is lifted, the legs cross each other and twist the upper body so that the left and right elbows contact the right and left knees.

Key position: abdominal external oblique muscle.

Step 6 raise your straight legs

Action essentials: lie flat, legs straight, hands on both sides of hips, palms down. Straighten your legs, tighten your toes, and lift your legs almost perpendicular to the ground.

United States Navy Team abdominal muscle training Act

1, bend your knees and sit up

Action essentials: lie on your back, bend your knees, leave your feet off the ground, hold your back neck, sit up, touch your knees with your chin, and lower your upper body, and complete this action in turn.

Key parts: upper abdominal muscles.

Step 2 sit-ups

Action essentials: fix your feet, hold your back neck with your hands, straighten your legs, and then sit up straight. Note that the arms are not hard and the abdominal muscles are strong.

Key parts: upper abdominal muscles and rectus abdominis.

3, 180 degrees turn around, lift your knees and abdomen.

Action essentials: fix your arms, lie on your back on a flat or inclined plate, bend your knees 45 degrees, lift your knees sideways to abdomen, and then turn directly to the other side.

Key parts: lower abdominal muscles and external oblique muscles.

4. Straight legs and hips

Action essentials: fix your arms, lie on your back on a flat or inclined plate, keep your legs upright, focus on the lower abdominal muscles, and lift your hips. Key parts: lower abdominal muscles.

5. Right-angle support

Action essentials: Hold the ground with your palms or fists, try to close your abdomen and blow your legs.

Key parts: lower abdominal muscles and rectus abdominis.

6, ingot belly

Action essentials: fix your arms, lie on your back on a flat or inclined plate, bend your knees 45 degrees, concentrate your thoughts on the muscles of your lower abdomen, lift them hard, so that your knees are as close to your chest as possible, and be careful not to touch the ground when you put them down.

Key parts: lower abdominal muscles.

Suggestion:

1. The thickness of the whole body sebum determines whether the abdominal muscle lines are clear, so the overall fat reduction is the premise of whether abdominal muscle training has obvious effect.

2. Most of the training of abdominal muscles will not use weight-bearing exercises, because you can concentrate more when doing movements with your bare hands.

3. Every abdominal exercise must start from the lower abdominal muscles, because the muscles here are the most prone to fatigue.

Primary training: choose a set of "special" movements to practice twice, and change to another set of exercises next week to keep it fresh.

Intermediate training: choose a set of movements, three times a week.

Advanced training: three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.