1: The best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do at least 5 groups, depending on individual circumstances. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head.
2. Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation.
3. Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups.
If there is a lot of abdominal fat, we should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better.
Abdominal muscles are different from other muscles, and they need to be exhausted every time to achieve the effect, and the interval should be about one minute. You should do about six groups. Second, you should pay attention to strengthening high protein and high fat in your diet. Half an hour after each exercise to 1 hour is the peak of protein intake. Pay attention to eating high-protein food.
I used to have a little fat on my stomach, but I persisted in the gym 1 year. Now my muscles can't be said to be very good, but it still looks obvious and confident. I hope you will learn something.
Chest muscles: dumbbells for supine pressing and birds lying (note: the weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if the same weight is used again, the muscles will grow very slowly or even stop growing. ) Dumbbell bird. The stretcher grips your chest. These actions are all to exercise your chest muscles.
Abdominal muscles: V-shaped from both ends. (Exercise every other day, 4 groups each time, each group 10, and increase the number of times every month. )
Eat more beef, drink more milk ... eggs
Question 2: Can you build abdominal muscles in one month? Do something. 15 sub-method/step
Next, this paper recommends a set of abdominal muscle exercise methods demonstrated by real people. You only need to use these seven exercises every day, each action lasts 1 minute to 2 minutes or 20 to 30 groups for 45 days, and you can see the effect.
1 min opposite hand and foot support
Sit up straight with your legs crossed on your side.
Push-down rollover
Sit-ups+continuous straight punches
Lie on your back and raise your legs.
Bend your feet where they cross left and right.
Plate support
If you want to know how to practice abdominal muscles fastest and most effectively, try these 7 moves!
Question 3: How to build abdominal muscles in one month? I am a veteran of the Armed Police Force, not a professional, but you said I could practice these muscles. The arm is actually very simple. You can just do push-ups. Just don't do it blindly. Do one, put two, that is, shout down, hold for a second, and then get up. Don't stick to the ground when you go down. Are supported by the strength of the big arm. One group does 10, five groups at a time. Then you can do parallel bars arm flexion and extension, and before long, your big arm muscles will be obvious. It is recommended to pull the chest muscles or go to the gym to make chest muscle equipment. If not, the easiest thing is push-ups. Don't pinch your arm. Abdominal muscles suggest lying on the ground and sitting up or starting from both ends, that is, taking the waist as the support point, touching the foot surface with your hands and doing it continuously. You can also reach the horizontal bar with your feet after hanging it. Back muscles are also very simple, that is, pull your head up on the horizontal bar for a while and do several groups in succession. In short, it is not difficult to practice muscles. The key lies in persistence, otherwise I will go back without exercising for a year like me, hehe.
Question 4: How to build abdominal muscles in one month?
Do sit-ups every night, starting at 50, and insist on doing 4 more every day, with flat support every day, starting from 10 second, and doing 4 more seconds every day.
Hope to adopt thank you! That's how my six bellies were trained. It used to be 145 kg, but now it is 12 1 kg, which should be coordinated with other sports.
Question 5: Can you exercise your abdominal muscles by doing 90 push-ups every day? Can you build abdominal muscles in a month? Push-ups are golden moves for chest muscles, but they are very small for abdominal muscles. If you want to develop abdominal muscles, you must lose body fat. If the body fat drops to a certain range, the abdominal muscles will naturally see the light of day. If you insist on exercising your abdominal muscles, your abdominal muscles will have a more three-dimensional effect.
Question 6: How to quickly develop chest muscles and abdominal muscles in one month? Hello, landlord; 1: The best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do at least 5 groups, depending on the individual situation. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head. 2. Push-ups can also exercise chest muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation. If there is a lot of abdominal fat, we should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better. Abdominal muscles are different from other muscles, and they have to be exhausted every time to achieve the effect. The interval between them is about one minute. You have to do about six groups. Second, you should pay attention to strengthening the high protein and fat in your diet. Half an hour after each exercise to 1 hour is the peak of protein intake. Pay attention to eating high-protein food. I used to be a little fat, but later I insisted on 660 in the gym. Chest muscles: use dumbbells for bench press and bird lying (note: the weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if the same weight is used again, the muscles will grow very slowly or even stop growing. ) whoever is afraid of being dedicated will be investigated for plagiarism.
Question 7: How to build abdominal muscles in one month?
1. Heavy weight!
Using heavy strength training is the primary factor to gain muscle, so we must try our best to gain muscle. Without this, your body has no reason to use those extra calories to help you grow muscles. You don't want to see your fat grow faster than your muscle ~
2. Supplement carbohydrates before and after training.
You can't be afraid to eat carbohydrates during muscle training. They will provide your body with the energy you need to exercise your muscles. Generating muscle tissue is a very energy-consuming process, so you need to ensure that your intake meets your needs.
If you want to minimize the increase of fat, you can arrange to supplement most carbohydrates before and after training, because this is the time when the body consumes the most energy, and you can also make the body accumulate as little fat as possible. Of course, you need to supplement carbohydrates in the rest of the time, but you can eat less before and after training.
Eat more
This is probably the most common mistake that beginners make when they start to gain muscle. When they first find that fat blocks the abdominal muscles, they will be afraid to produce more fat and consume more calories. This will seriously affect muscle growth and even stop muscle growth.
4. Limit aerobic exercise
When you enter the muscle training period, you should limit the frequency of aerobic exercise to 1-2 times a week. You will want all the calories you burn to be used for muscle growth, so you need to reduce other energy-intensive exercises. If you must have a lot of aerobic exercise in your daily life, then your calorie intake needs to be set higher!
5. Eat more beneficial fatty acids
Many young fitness enthusiasts will eat a lot of food in order to achieve the calories needed for muscle gain, but you should know that protein and carbohydrates can only produce 4 calories per gram, while one gram of fat can bring 9 calories. So it is necessary to arrange a certain proportion of fat in the diet.
The fat here does not refer to saturated fatty acids or trans fatty acids, such as animal fat, cream dessert and butter ... The fat we are talking about is unsaturated fatty acids that are beneficial to the body, such as nuts, fish and avocados. ...
6. Key compound exercises
When you make a muscle training plan, you must give priority to big compound movements. Because they will drive more muscle fibers and bring you unprecedented * * *.
Our recommended movements are: bench press, high pressure turn, pull-ups, squats, hard pull and so on.
7. Get enough rest
Rest is a very important part of muscle exercise, as important as training. In training, muscles are only destroyed, and real muscle growth only happens when you are resting. Don't covet continuous high-intensity training, and arrange an adequate rest day for yourself after each systematic training cycle.
8. Make sure you get enough sleep.
Besides rest, sleep is also extremely important. Not only is this the best way to rest, but getting enough sleep also helps to maintain and optimize your hormone levels.
When your body doesn't get enough sleep, it often releases more cortisol, which increases the difficulty of muscles. The ideal state is anabolism!
9. Adequate protein
Besides carbohydrates, protein is another key factor for muscle growth. Without adequate amino acid supplementation, no amount of training can bring muscle growth.
Of course, protein doesn't need to consume too much, because too much protein will only be consumed as heat or stored as fat. Generally speaking, an adult needs to consume 2.2 grams of protein every day. An 80kg male bodybuilder needs at least 175g of high-quality protein.
10. Don't let yourself lose control.
Finally, remember that a successful muscle gain should control fat growth as little as possible. Although it will definitely be accompanied by fat growth, after all, these fats will be lost in the following summer. Therefore, in order to be more beautiful and lose fat more easily in the future, it is better to control the speed of muscle gain within a reasonable range. ...& gt& gt
Question 8: How to develop abdominal muscles in one month ~ ~ If you want to develop obvious abdominal muscles, you can't just practice sit-ups. You should put a weight on the back of your neck, such as a barbell piece, "hold your hands tightly" and put it behind your head to "increase the difficulty of sit-ups", which is helpful to develop obvious abdominal muscles. Then, grab the horizontal bar with both hands, "straighten your legs" and slowly put it down. This is all based on science. Why do foreigners have such good abdominal muscles? That's how you practice ~ then don't do sit-ups on a flat place ~ it's better to keep your feet above your head ~ the effect is obvious. Doing sit-ups is simple and effective to practice abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Do it slowly. If it is fast, there will be inertia, which will affect the effect. Be sure to do it to the end and do it in place. Or grab a single penalty with both hands, suspend your body, then lift your legs horizontally and repeat.
Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise.
You also need to lose abdominal fat through aerobic exercise (such as jogging). If you just do sit-ups, the fat layer will not decrease, the muscle layer will thicken and the waist will be thicker. You can't see that the muscle surface is covered with fat at all.
Question 9: How to build abdominal muscles in one month? Without professional guidance, it is impossible to train contours for at most one month. A month's training requires high-intensity training and strict diet control. Generally exercise for 3 -5 hours every day. Without professional guidance, it is difficult for individuals to train for such a long time, which is prone to accidents. You can only eat boiled food during exercise, which is hard for ordinary people to bear.
My personal suggestion is that sports is a long-term goal. Some people can't develop abdominal muscles by exercising 1 year, and some people can develop vest lines in just a few months. Actually, it has a lot to do with exercise habits. Muscle recovery takes 48 hours. When you plan to practice your muscles, you must keep them tense. Then within 48 hours, you must continue to strengthen your exercise. Practicing 1/2 times a week is actually similar to not practicing. Consider eating protein powder to speed up muscle recovery, which will speed up your exercise frequency. Let's not talk about training for more than three hours a day, at least ensure that our muscles can load at least 1 hour of training every day, right? In this way, we can see the initial results in at least one month, and it is definitely no problem to read the outline.
Question 10: 1 month How to practice abdominal muscles? How far can you train your abdominal muscles in a month? It depends on your foundation. In addition, nothing can be done once and for all, and abdominal muscles still need regular exercise to maintain.
The key to practicing abdominal muscles is the intensity of movements, not the more times, the better. For example, if you can do 200 sit-ups at a time, you might as well do 10 from both ends. Because being able to do more than 200 exercises is endurance, the thickening of muscle fibers is not obvious.
Four actions to exercise abdominal muscles: sit-ups, supine leg lifts, double-headed leg lifts and suspended leg lifts (the intensity increases in turn). If you can do more than 30 sit-ups, then do sit-ups and leg lifts; If you can do more than 15 supine leg lifts, do it from both ends; If you can do more than 15 from both ends, you can do leg hanging. Practice three times a week, one action in three groups at a time, and each group does about 10. In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.