Through long-term fitness exercise and diet control, we can build eight abdominal muscles and a visible and tangible figure. The first man in America, Charlie. Eight abdominal muscles, like knives, are clearly visible, showing the beauty of strength. Give a person a very strong figure. In fact, this is inseparable from his long-term fitness exercise and diet control.

One, eight-pack abdominal muscles are mainly closely related to fitness and diet. Any abdominal muscles are not exercised in a day, which has a lot to do with long-term adherence to fitness exercise and regular diet. Therefore, a good figure is behind the hard work.

Second, how can I develop eight-pack abdominal muscles? I will share it with you today, as follows: 1, fitness.

(1), exercise chest muscles.

Eight groups of upward inclined dumbbell bench press, 65438 02 times in each group. There are 8 groups of upward barbell bench press, each group 12 times. Eight groups of sitting chest massage, each group 12 times. 8 groups of chest clip with gantry, 65438 02 times in each group. There are 8 groups of butterfly machine clamping chest, each group has 12 times.

(2) Exercise back muscles.

Hard pull 5 groups, 5 times each. Eight groups of pull-ups, each group is exhausted. Eight groups sat down, each group 12 times. 8 groups of narrow distance pulldowns, each group 12 times. Rowing with seats in 8 groups, 65438 02 times in each group. The sitting T-paddle is divided into 8 groups, with 65438 02 strokes in each group.

(3) Exercise leg muscles.

Squats 10 group, each group 10 times. 8 groups of leg lifts, each group is exhausted. 8 groups of lunges, each group 12 times. Huck squatted in 8 groups, each group 12 times.

(4) Exercise deltoid muscle.

10 group side lift, each group 15 times. Bend over 8 groups of dumbbell birds, and each group is exhausted. 8 groups of rope surface pulling, each group 12 times. 8 groups of dumbbell press, each group 12 times. Smith barbell recommended 8 groups, each group 12 times.

(5) climbing mountains.

Besides fitness, you can also climb mountains in your spare time. Mountain climbing can promote body fat burning and metabolism. Helps reduce the auxiliary effect of excess fat in the body.

2, diet.

(1), a few meals, one meal between two meals.

A small amount of meals refers to three meals in the morning, at noon and at night, so as to keep a regular diet. You can also avoid excessive intake. Adding meals between meals can replenish energy and avoid starvation. It is very helpful for reducing fat.

(2) Choice of staple food.

The staple food is mixed with coarse grains and flour and rice, and compound carbohydrates are preferred, such as sweet potato, corn, oats, quinoa, brown rice and other staple foods.

(3) Add a protein after exercise.

In order to make the muscles damaged in exercise recover better, it is suggested to supplement protein, such as chicken breast, eggs, skim milk and other protein foods 1~2 hours after exercise. In addition, eat with purple potatoes, pumpkin porridge, apples or yogurt.

This can avoid the phenomenon of hunger after exercise, at the same time, it can increase the promotion of muscle production and repair muscle tissue, and avoid the phenomenon of body ache after exercise. At the same time, it can also better achieve the effect of fitness and muscle building.