Question 2: How to develop abdominal muscles? How long will it take me to do it? It takes at least half a year to exercise abdominal muscles to achieve that obvious effect. First, you need to lose fat, not that you have no fat at all. You can see some fishing lines on your stomach, which are traces of abdominal muscles. Then, insist on at least 200 sit-ups every day, remember to bear the weight, divide into several groups and see your physical strength. Put some heavy things in a backpack and do it for half a year.
When you say leg up ~ ~ that's for the abdomen, not for the abdominal muscles. Remember to do it every day, start with a load of at least 20 kilograms, and then add it slowly. Anyway, the weight of each group remains at 20. That's all.
Question 3: How often do the general abdominal muscles come out for professional fitness? Every part of the body muscles can't exercise every day, usually once every 4 to 5 days, so that the muscles can repair themselves and increase. But, except for the abdominal muscles! ! ! Because most of people's daily movements and sports involve abdominal muscles, abdominal muscles are very hard and it is not easy to practice them.
When exercising, after practicing the planned muscles on the same day, use the remaining time to practice abdominal muscles crazily, and practice abdominal muscles every day. And set aside a specific 1 day every week to practice abdominal muscles.
If it is to reduce stomach, moderate intensity is ok. If you want to develop obvious abdominal muscles, moderate-intensity training is a waste of time, and you must overload and practice with high intensity.
I'll tell you a way. It's simple.
Find something heavy (sandbag or something heavy, find it yourself) and tie it to your leg to do sit-ups or sit-ups with upper body weight. It's best to hold it with your hands or carry it on your shoulders.
Attention! The number of times in each group is 6-9, but each group must be exhausted after finishing, that is, you can't do more than one. Six groups of basics, each group should rest for no more than 1 minute and a half, and practice once every two days, but the muscles must be swollen, swollen, slightly twitching and painful at the end of the day. Supplementing protein for 30-90 minutes after the exercise is the golden age for muscle supplement to grow protein. Eat a few eggs, cakes, silkworm chrysalis and high-protein food. After 2 months, abdominal muscles were formed.
Question 4: How long does it take to develop abdominal muscles, plus aerobic exercise at least three times a week for at least two hours each time, and if your weight is normal, eight yuan for half a year is not a problem. This is my personal experience. I don't know about the fat man, but according to some photos posted on the Internet, it is said that it took one or two years to become a muscular man with abdominal muscles. Of course, it's not that exaggerated. Those people posted the photos above, and their arms, chest and back muscles were gone.
Question 5: How long is it effective to exercise abdominal muscles? To tell the truth, it takes 15 minutes to train four times a week, and it will take you at least one year to see the uneven layering.
Of course, the premise is that you have to fully burn abdominal fat with aerobic exercise, otherwise you will never see clear abdominal muscles.
I am a fan of belly curl, and you have to use different movements to * * * different muscle groups of your abdomen, such as upper abdomen, lower abdomen, abdominal exotropia and so on. I have been practicing 1.5 years, and 6 pieces+abdominal exotropia have little effect.
Question 6: How long does it take to practice abdominal muscles before you can practice 6 pieces? 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. Leg lifts.
Don't lift it to 90 degrees. Just hold 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, straighten your legs as high as possible, and then slowly put them down. 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 exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.
How to quickly develop sexy abdominal muscles
Sports trends are becoming more and more popular, but must we practice abdominal muscles in the gym? The answer is: no, of course, a professional gym can develop perfect abdominal muscles, but you can also develop beautiful abdominal muscles without a gym. This time, we will introduce some movements to you so that you can train your abdominal muscles at home. In addition, we also divide the action into three stages: the primary stage, the intermediate stage and the advanced stage. Let you have different choices. Before the introduction, the coach will remind you of some important things and concepts:
1. Be sure to spend a few minutes warming up before exercising.
2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.
People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardio-pulmonary exercise four or five times a week, and the time for doing cardio-pulmonary exercise must be ... >>
Question 7: How long does it take for ordinary people to practice abdominal muscles to develop a more obvious outline? Do more flat support. . , is enough.
Question 8: How can I develop those abdominal muscles? How long does it take to produce abdominal muscles? In fact, it is a problem of losing weight, because this is the most difficult part. The body fat level of men is less than 7%, and that of women is less than 12%. At this time, exercise abdominal muscles for 6 weeks, and you can produce abdominal muscles. Therefore, the difficulty of abdominal muscle exercise is to reduce fat. Reducing fat is aerobic exercise such as jogging and spinning. And interval training combining muscle exercise with aerobic exercise. Fat is the principle of nearby extraction, but the body is a whole, and local fat reduction does not actually exist.
Question 9: How long does it take to practice abdominal muscles?
This is just for people to see. Do the following exercises every day for about half a year, and you can develop your abdominal muscles.
Sit-ups must be one of the most familiar fitness exercises. Simple and practical, it is the best exercise for waist and abdominal muscles. Sit-ups can not only strengthen abdominal muscle exercise, but also stretch the spine. A fitness report in the United States pointed out that adults who do sit-ups for a long time can gain 2-3 cm in weight.
Matters needing attention in sit-ups:
1. Don't exceed 90 degrees when the upper body is pulled up, and don't stick to the ground when it is put down, so as not to relax the abdominal muscles.
2. Consciously let the abdominal muscles exert their strength to complete the action.
3. You can hold dumbbells on your chest to increase your load.
The key point of exercising abdominal muscles is persistence and daily exercise to the end.
Add some protein after exercise, such as eating two eggs and drinking a bag of milk. Try hydrolyzed whey protein powder if possible. The most important thing is persistence.
Beautiful abdominal muscles depend on three elements:
Reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.
Question 10: How can I exercise obvious abdominal muscles? How long will it take? 1 Do 30 sit-ups and do two groups!
Then there is the end abdomen, that is, the legs are straight and lifted up at a 45-degree angle. Start slowly, it may last for almost 45 seconds, and gradually increase the time.
3 is push-ups. In fact, when doing push-ups, you can also exercise your abdominal muscles by straightening your body. At the same time, you can also exercise your arms. At first, it was suggested to do 15 in batches and then gradually add positions.
4 you are insisting! ! ! Field! ! ! ! There will be pain in the abdomen at first. This is just a normal phenomenon. Just stick to it and get used to it. It will take about two months.