First, recommend a marine corps training machine plan.
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Unless you are born with ABS like a ninja turtle, you will touch your stomach four, six or eight times a day to fantasize. This is inevitable, because even professional bodybuilders, abdominal muscle training is their biggest headache. When the competition is fiercest, it is often because the lines of abdominal muscles are clear or not, which wastes a year's sweat.
Naked season has come, and I have collected the abdominal muscle training Project of the Royal Special Forces and the United States Marine Corps. Perhaps these two models are said to be the most well-equipped national aircraft in the world, which can give your abdominal muscles some strong stimulation.
United States Navy Team abdominal muscle training Plan
A. Essentials of sit-ups: Fix your feet, hold your back neck with your hands, straighten your legs, and then sit up. Note that the arms are not hard and the abdominal muscles are strong. Key stimulation sites: upper abdominal muscles and rectus abdominis.
Corporal: It is suggested to choose a set of "special" movements to practice twice a week, and change to another set of exercises next week to keep it fresh.
Captain: Three times a week, choose a set of movements at a time.
Captain: Three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.
B./kloc-turn around at 0/80 degrees, 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 stimulation sites: lower abdominal muscles and external oblique muscles.
Corporal: It is suggested to choose a set of "special" movements to practice twice a week, and change to another set of exercises next week to keep it fresh.
Captain: Three times a week, choose a set of movements at a time.
Captain: Three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.
C. Kneeling essentials: lie on your back, bend your knees, keep your feet off the ground, hold your back neck with your hands, sit up, lower your chin and touch your knees, lower your upper body, and be flush with the ground, but don't touch the ground. Complete this exercise in turn. Key stimulation site: upper abdominal muscle group
Corporal: It is suggested to choose a set of "special" movements to practice twice a week, and change to another set of exercises next week to keep it fresh.
Captain: Three times a week, choose a set of movements at a time.
Captain: Three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.
D. Straight leg hip lifting essentials: fix your arms, lie on your back on a flat or inclined plate, keep your legs upright, and concentrate your thoughts on the lower abdominal muscles to lift your hips. Key stimulation site: lower abdominal muscles
Corporal: It is suggested to choose a set of "special" movements to practice twice a week, and change to another set of exercises next week to keep it fresh.
Captain: Three times a week, choose a set of movements at a time.
Captain: Three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.
E. essentials of right-angle support action: support the ground with your palm or fist, and try to close your abdomen and lift your legs. Key stimulation sites: lower abdominal muscles and rectus abdominis.
Corporal: It is suggested to choose a set of "special" movements to practice twice a week, and change to another set of exercises next week to keep it fresh.
Captain: Three times a week, choose a set of movements at a time.
Captain: Three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.
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Corporal: It is suggested to choose a set of "special" movements to practice twice a week, and change to another set of exercises next week to keep it fresh.
Captain: Three times a week, choose a set of movements at a time.
Captain: Three times a week, two sets each time. You can practice one set on an empty stomach and another set in the afternoon.