Develop a man's prince abdominal muscles

It's a book by the coach of Korean blue and white fish.

Very good and practical 1: The effect is not as good as before.

2. 3-4 hours a day

3: At least one year.

4: It will be submerged in fat.

5: Dumbbells are not enough, but also some others, such as arm strength devices, and so on.

6. Don't do harm

7: Too long.

8: Protein powder, milk

9. It may affect, perhaps 1. Exercise abdominal muscles without doing sit-ups. Many fitness people here rarely do sit-ups, and their abdominal muscles are still very awesome. Many projects need to use abdominal muscles, weightlifting, push-ups, parallel bars, and migrant workers to carry things. .........., your movements can train the abdominal muscles, mainly the lower part of the abdominal muscles, but this movement is consistent with your back, so you should be moderate.

Obviously, you can't do it every day. Any high-intensity muscle training should not be done every day, let alone yours. If you specialize in abdominal muscle training, 4-5 days a week.

3. If the abdominal fat is low enough, it will take 4-6 weeks to achieve initial results through reasonable training. I mean, people can see your ABS. If you want that kind of obvious, you need low belly fat and longer time. But it's not enough for you to just do those 1 actions.

4. Don't exercise after having obvious abdominal muscles. Will abdominal muscles disappear?

Answer: If you don't do any exercise, it will definitely disappear.

5. yes. 3-4 days a week. It is best to add push-ups and pull-ups, which can exercise your arms well.

6. Abdominal muscles you should pay attention to: engaging in other sports, running, lifting weights, push-ups, moving things, etc. It can stimulate abdominal muscles well. In fact, if you get enough exercise, you don't even need to exercise your abdominal muscles. Moreover, abdominal muscles need a variety of stimuli, and 1 action alone is not enough.

7. Yes. But not scientific. A lot of simple abdominal exercise may hurt the waist, so pay attention.

8. Give up junk food. Eat more foods containing fiber and protein, eat more fruits and vegetables, and drink more water. Pay attention to rest.

9. It can be said that not exercising abdominal muscles has no effect on the body, so we must pay attention to ways and means. Besides, you are still in a state of development. If you exercise your muscles too much, it may lead to too much androgen, premature development and too fast constitution, which will definitely affect your height. You should exercise properly,

I believe everyone who has exercised knows that abdominal muscles are the most difficult to exercise.

Because you have to subtract the fat from the abdomen first, and then the abdominal muscles can appear.

It is necessary to keep exercising abdominal muscles every day.

You can choose 2 or 3 actions and do 30X2-3 actions. Like sit-ups

Riding a bike, starting from both ends, and so on.

Responder: Didao-Level 2 20 10-6-23 13:52

1, there are many ways to exercise abdominal muscles, but they are only effective when you can't stand abdominal pain. Sit-ups are for beginners. You should exercise for a month first and try a better method. Otherwise, when your abdominal muscles sweat, you won't feel very painful and you can't exercise. In the second month, I went to Youku.com and searched for eight-minute six-pack abdominal videos. Practice level one first, level two in the third month, and you will see six abdominal muscles in three months.

2. Do sit-ups in the first month and do 5 groups. Every group can, if you can't stand it. The interval is 10 minute. If the abdominal muscles don't hurt, you can continue to exercise the next day. The exercise method for the second month. The video has a break. Go and have a look.

3. The waist circumference is 75.3 months and 85.4 months. You can lose 5 cm of fat in the first month.

4. I am sure I will. You should exercise at least once every two days. You can't see it 1 month if you don't exercise your abdominal muscles specially.

5. If you want dumbbells to gain muscle, you should change the weight frequently, ranging from 15KG to 40KG. It is best to do push-ups, such as standard push-ups and push-ups and sumo walking.

Push-ups-staggered walking

raise

Push-ups push Ts

Push-ups-pat the ground, you can find them on Youku, which is very useful.

6, don't overdo it, do the following 10 group.

7, do push-up series can exercise latissimus dorsi, deltoid, pectoralis major, trapezius, biceps brachii and triceps brachii. So it doesn't matter.

8. You can take it by exercising more muscles every day. If you don't use it, you won't grow muscles. You can take it after you finish all the push-up series.

9, nutrition will not affect at all.

The fifth floor lied to you when it said 1-2 months. The landlord can do sit-ups for a month first to see if it works. In addition, I can't practice eight-pack abdominal muscles if I want to. There is a lot of fat there, and pants will squint. More than half of the bodybuilders in health major don't have complete eight-pack ABS. They have practiced for five years.

Interviewee: Anonymous 20 10-6-25 16:03.

Pay attention to all-round exercise, not just abdominal muscles and arm muscles. You don't have to practice every day to exercise your muscles. You need a proper rest to develop your muscles better. Abdominal muscles and calves have strong recovery ability, and they are practiced for about 5 days a week, and muscles in other parts are practiced every other day.

Exercise abdominal muscles

Best upper abdominal exercise posture:

Practice: Lie on your back, bend your knees and put your calves horizontally on the back of the chair. The thighs should be vertical and the hips should be close to the chair. Bend slowly, make a 30-degree angle with the ground, and keep your posture. Lie down slowly. Straighten your legs for better results.

Increase strength:

Lift your legs. Lifting legs directly in the air will increase the difficulty, but it will be more effective. Because the muscles of the hips and legs can't be supported, it will force the abdomen, especially the upper abdomen, to undertake all the movements.

Wrong abdominal posture:

Fast straight leg sit-ups will only exercise hip muscles: while the abdomen will exercise very little, and the effect will not be very significant. Because in most cases, you will borrow momentum, especially when your arm is straight behind your head or you push your head up with your arm. Sit-ups can also put a lot of pressure on your lower back.

Best lower abdominal exercise posture:

Practice: Lie on your back, palms down, thighs on your sides. Curl, the thigh is raised perpendicular to the ground, and the calf is bent horizontally to the ground. Then slowly tighten the abdominal muscles, lift the hips 2-5cm, and keep this posture. (upper body and arms relax), then slowly lower your hips.

Wrong lower abdominal exercises:

Lift your legs straight. Legs and back exercise the most, and abdomen doesn't get more exercise. At the same time, a lot of pressure is concentrated in the lower back, which increases the chance of injury.

When doing muscle exercise, rest is necessary. After 2-3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. This rest time is calculated on the basis that the muscles have the last exercise ability again, which usually takes 2-3 days.

Chest muscle exercise

The strength of chest muscle training by hand is mainly push-ups, and the purpose of developing chest muscle is achieved by using its own weight and forearm. Push-ups can be carried out on the flat ground, or with hands and feet supported or loaded.

Preparation posture: bend over, with your hands shoulder-width, arms straight, ankles close together, toes firmly on the ground, slightly raise your head, look forward, hold your chest out, tuck in your abdomen, and keep your body straight.

Action: The arm bends gradually from the straight position. Bend your elbows and slowly move your body down to keep it parallel to the ground. After a short pause, pectoralis major contracts, and your arms are forced to straighten at the same time, thus propping up your body and returning to the ready posture. Pay attention to keep your body straight all the time during the action. The above actions are repeated about 10 times.

After a certain degree of exercise, you can use handstand push-ups, high-legged push-ups, weight-bearing push-ups (putting some heavy objects on your back), narrow or wide support (deliberately narrowing or expanding the support distance between your hands), finger support and other actions to increase the difficulty and obtain greater exercise effect.

Essentials; Always keep your chest out and abdomen in, and avoid incorrect postures such as sinking shoulders, shrugging shoulders, shrinking breasts, hunching your waist or lifting your hips.

Function: Mainly develop pectoralis major, and also exercise the strength of triceps brachii and deltoid muscle.

biceps brachii

1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.

Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.

2. Mind bending: mainly practice biceps muscle peak.

Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.

3. Lateral bending: mainly practice the brachialis and forearm muscles.

Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.

triceps brachii

1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.

Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.

2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.

Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.

Leg muscles can be leapfrog.

Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.

Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and unremitting exercise with high emotions can we achieve final success.

Interviewee: fly belief-level 2 20 10-6-25 22:09

I just walk and exercise. I go to work and get off work by car every day (walking for 40 minutes).

The effect is quite good.

And I'm not very tired. I'll get used to it after a few days.

Abdominal muscles can come out.

Don't eat anything special, keep walking.

1: You exercise when you are nervous, but the effect is different with different degrees of tension. Different ways and means to make it nervous have different effects. After 100 sit-ups, you can do them every other day. Abdominal muscles are divided into several pieces, transverse abdominis, rectus abdominis, oblique abdominis, oblique abdominis, rectus abdominis and upper and lower parts. You can exercise to the lower part of abdominal muscles, but the effect is limited.

The goal should be to show the shape of abdominal muscles. Do you do 100 at a time or how many times can you do it at a time? Your method has limited effect.

You will see some effects at first, and then you will have obvious effects if you continue for 3 months. Everyone's physical condition is different ...

4. The effect will gradually weaken to some extent.

5, 6, 7, 8, 9: If you want to develop physical fitness, you can't just think about practicing abdominal muscles and arms when you are tall and fashionable, which will cause muscle imbalance and affect your body shape and health.

I'll write you a primary fitness plan: prepare a pair of adjustable dumbbells and practice 2-3 times a week, Monday, Thursday or Monday, Wednesday and Friday. At the beginning of exercise, we should do a good job in stretching the whole body muscles and warming up the big joints. In the second part, you should start strength exercises. 1 Push-ups 2 dumbbells bend over and paddle 3 dumbbells lift 4 squats 5 tummies (sit-ups) 6 back lifts (climb on the bed and lift the upper body) in turn. Each group of actions 1, 4, 5, 6 should be exhausted (until it can't move). Dumbbells should be used for 2 and 3, and the frequency is about 15. Adjust the weight to 15 times. Do 1-2 groups for each movement, and add 1-2 groups to the abdomen for 1-2 minutes. Shake your muscles at rest to relax and exercise at a moderate speed. The third part relaxes the whole body muscles.

Every day, 500 grams of milk, 200 grams of lean meat, vegetables, staple food, still eat 2 eggs in the morning and train 2 eggs.

This is a preliminary plan. You can practice your arms. When you carry it out, you may make some adjustments. Add some arm exercises. If you can't eat any more eggs, tell me to change other food for you. If you have any questions, please feel free to leave me a message. Come on!

You should swim, shouldn't you? Relaxing muscles can pull them up.