I am 16 years old, and I want to develop six-pack abdominal muscles in four months. I would like to ask some suggestions from netizens. And ... abdominal muscles are the hardest to practice. I suggest buying a sit-up board and sticking to 50 every morning, eating more beef and trying not to eat high-cholesterol food.

I want to lose 15 kg a month. Dear friends, give some advice: it takes a lot of perseverance!

Skipping rope and climbing stairs are the most weight-losing!

Eat less and hardly at night.

I'm too hungry to eat fruit

light diet

Let's give up snacks.

Four months, developed abdominal muscles, three months faster than me, eight-pack abdominal muscles. I give you advice according to my figure, and most of them are the same.

I 178, 60kg tall, a little thin.

But I have my own exercise experience, so my physical fitness has always been good.

First of all, you should know that the key to muscle performance is muscle fat ratio. So, you have to lose weight and gain muscle, and then get in shape.

First talk about reducing fat, and then run every other day, that is, take a day off after running. Every walk 10 minute (warm-up with sugar), then walk at a moderate speed for 20 minutes (reduce sugar and fat), and then walk 10 minute (restore physical strength). You can also run every day, but that's a little tired.

Then gain muscle, say diet first, and refuse oil, spicy and greasy. Eat three eggs in the morning, only egg whites but not egg yolks (otherwise the cholesterol will be high), then a glass of milk (high-protein skim milk), eat as much beef, fish and chicken breast as possible at noon, eat three egg whites at night (just start eating some other staple foods and get used to it), and then drink milk before going to bed at night. You must drink milk after exercise.

Let's talk about fitness Every day, all you need to do is roll your belly (add the next four muscles) and sit-ups (add the upper four muscles) and Russian rotation (abdominal muscles), support the side plate (add the oblique muscles) and twist your legs (shape). Do one round for each exercise, with three groups of 8- 15 for each group. The rest between groups shall not exceed 45 seconds, and the rest between rounds shall not exceed 1.5 minutes. Fight for all routines three times. Practice first, then practice, this order is reasonable, practice for about 3 months, 1 month. Let me tell you something. It is not that the wider the scope of action, the more useful it is. Sometimes, every time you lift the height, you will exercise to a different position. The key is frequency.

You can ask questions and hope to adopt them.

Dear netizens, it is simple to give some advice. Mainly to find a topic. As soon as you come in to say hello, come in and ask your uncle how he is doing recently. Are you in good health? Do more exercise at ordinary times. Then your uncle will talk about what he usually does, eats and is busy with. As long as you open the topic at the beginning, you won't be embarrassed later. You can talk about anything at ordinary times. If you are serious and don't like to talk about it, you can tell from his home whether you like fish farming, calligraphy and painting, etc. After talking for more than ten minutes, you chatted very harmoniously.

Ask netizens to give some advice, look at the photos in the evaluation and comparison of netizens, chat with Taobao shop owners, and make a comparison between materials and things, not just the price.

Dear friends, I want to ask you to give me some advice on one thing. Don't buy it yet. . If you buy it, you should know what to do if something happens at home (don't call me a crow mouth). Loans go up every year.

Can I practice abdominal muscles if I want to practice dunk at the age of sixteen? Does it affect growth? Hehe, doing sit-ups is definitely not affected. The problem is that push-ups will affect the development of hand length. I have a friend, 189, whose arm span is not long. He used to do more than 200 push-ups every day. I think it has an impact.

As for the abdominal muscles, the strength of sit-ups is too small. It is recommended to practice at both ends and the back end, and you will feel it after a week of basic practice. Let's start with a group of 20 people. Waist and abdomen strength is a very important link that affects jumping, and any track and field class is inseparable from waist and abdomen strength. Dunk, I think the first choice should be to practice legs and waist and abdomen, and then the upper limb strength, play by yourself, give points.

Can abdominal muscle exercise for half a month really become abdominal muscle within half a month? Abdominal muscles can be practiced every day for half a month, but to show abdominal muscles, body fat must be reduced to below 18 (male).

I'm sixteen, except for going to the gym. How to practice abdominal muscles? 1.

frequency

Exercise your abdominal muscles every other day. 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.

2

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.

three

Correct status

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 be completely exhausted, and each group should be completely exhausted. Don't count the times, keep doing it until you can't contract your abdominal muscles anymore. You don't have to be completely heterosexual. When practicing abdominal muscles, don't arch your back, but hold your chest slightly. So as to concentrate the tension on the abdomen. The straighter the upper body is stretched, the more force the buttocks participate in, which not only reduces the stress on the abdominal muscles, but also increases the risk of low back strain.

four

Leg lift

When doing this action, you should first pay attention to avoiding swinging, tightening your body and controlling 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 speed of action 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.

five

Leg lift in sitting position

This action can better * * * the lower part of the 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.

six

Sit up straight.

The initial posture is supine position on the flat mat or supine position on the inclined plate with head up. Hold the fixed object at the back of the head with both hands, contract the abdominal muscles when the whole body is straightened, and bend the legs that remain straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.

seven

Lie on your back, lift your legs and curl up.

The starting position is lying flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

eight

breathe

Breathing method Inhale when curling forward and exhale when leaning back. Pay attention to the main points. When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.

nine

Chest exercises are mainly bench press.

Inclined bench press is to practice the upper part of chest muscles. The supine bird is the outside of the pectoral muscle (it is also the inside of the pectoral muscle when the action is almost completed). Arms support is to practice the lower edge of the pectoral muscle, and the lateral side of the pectoral muscle is also affected by * * *. Lying on your back with your arms bent and pull-ups is to expand your chest and is also the end point of chest muscle exercise. Initial posture: Lie on your back on the bench with the barbell above * * *. During the movement, lift the barbell vertically until the arm is completely straight and the chest muscles are completely contracted. Hold still for a second and fall down slowly. Breathing method Inhale when lifting and exhale when falling. Pay attention to the main points. When lifting, the back and buttocks should be placed flat on the stool surface, and the feet should be stepped on hard. Lie on the bench with your head up 30-45 degrees, and put the barbell on your chest with your hands. During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position. Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position. Lie on the bench with your head down and put the barbell on your chest with your hands. During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position. Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.

10

Dumbbell fly

Lie on your back on the bench in the starting position, fists facing each other, and lift dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground. During the movement, hands fall to both sides respectively, and elbows bend slightly until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position. Breathing method: Inhale when your arms are apart, and exhale when you return. Be careful not to hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.

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Ballet-flavored abdominal exercises

Many fitness experts with advanced consciousness look for actions that can be used for reference from other sports forms to practice abdominal muscles. This set of exercises introduced in this article is selected from the action of Pilates. "Pilaz" is a way for ballerinas to strengthen their strength and quality. It emphasizes the unity of body and mind in practice.

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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.

Please give me some advice on choosing a car! I heard that the DSG of Magotan often has problems ~ Then Regal consumes a lot of fuel ~ Then this is not a c5 forum ~ So my choice is ~ ~ You know ~ Haha