Nowadays, many people begin to think that eight-pack abs are the sign of a sexy man. Do you know how a man can develop eight-pack abs? How can he quickly become a muscular man in daily life? Next, join the editor Go find out.
1. Training frequency and movement standards
Abdominal muscles do not require special training every day , we can do abdominal muscle training after training other parts of the training plan, 2 to 3 times a week, 15 to 20 times per group, and rest for 30 seconds after completing each group. During the training process, we must maintain the tension of the abdominal muscles. No matter whether we are exerting force or at the end, we must not let the abdominal muscles relax. During the process of exerting force, we must focus on feeling the force in the abdomen.
2. Sitting and leg raising
The lower abdomen is a difficult part to train properly. We can stimulate the lower abdomen through the action of sitting and leg raising, so as to exercise the lower abdomen.
We can sit on a bench or chair, hold the edge of the chair with both hands, stretch the legs forward and downward, lean back slightly, look at the toes with eyes, tighten the legs, and do not bend the knees. , tighten your core muscles, slowly lift your legs up, feel the force in your abdomen, lift to the highest point you can bear, and then slowly lower it to the starting position. At the end of an action, your feet must not touch the ground. When you reach exhaustion later, You can bend your knees appropriately to ensure the accuracy of abdominal force.
3. Abdominal curls
Abdominal curls are the simplest and most unrestricted method of abdominal muscle training. We only need a yoga mat and can do it on the floor at home. Do abdominal muscle training.
We lie flat on the yoga mat, with our feet shoulder-width apart, knees bent, feet square on the yoga mat, holding our ears with both hands, opening our chests, not hunching over our chests, looking forward with our eyes on our upper back Leave the yoga mat slightly, use abdominal force to keep your upper body away from the yoga mat as much as possible, and then slowly return to the starting position after reaching the highest point. What we need to pay attention to during exercise is that the waist and buttocks are always close to the ground, exhale when exerting force, inhale when returning, and feel the force in the abdomen. Don't put your hands behind your head, otherwise when exerting force, your hands will injure your spine, and the stimulation of your abdominal muscles will not be adequate.
4. Aerobic exercise
Everyone’s abdominal muscle shape is relatively fixed. All our abdominal muscle exercises are mainly to increase abdominal muscles and reduce abdominal fat. Make your abdominal muscles more visible. So if you want to have beautiful abdominal muscles, aerobic exercise is essential.
The simplest and most cost-effective aerobic exercise is running. People who are overweight are not recommended to run immediately, otherwise it will cause serious damage to their knees; brisk walking is a more suitable aerobic exercise for overweight people. .