How to train 8-pack abs

Many men pay great attention to their body proportions and often do push-ups and other exercises. Some men go to the gym regularly to exercise. These men are healthy and will not have obesity or abdominal fat in the short term. Those who exercise regularly will have abdominal muscles, usually 4-pack or 6-pack, and a few will have 8-pack or 10-pack. So how do you train 8-pack abdominal muscles?

1. Rectus Abdominis

1. Upper abdomen (upper part of the rectus abdominis)

(1) Sit-ups: The range of motion is too large, and the effect of exercising the upper abdomen is not as good as crunches. It is also easy to injure the back and spine.

(2) Crunches: Exercises for the upper abdomen are safer and more effective.

2. Lower abdomen (lower part of the rectus abdominis):

(1) Supine leg raise: For people with weak upper limb strength, the leg raise movement is easier to control on a flat board.

(2) Hanging leg raise: Compared with supine leg raise, it requires a certain amount of arm and shoulder strength to maintain the necessary body stability and exercise the lower abdomen.

(3) Roman chair leg raise: This is a relatively stable type of hanging leg raise. For people who lack arm and shoulder strength, this is a more effective way to exercise the lower abdomen.

(4) Parallel Bar Leg Raises: This can help you improve your abdominal strength while deepening the separation of your abdominal muscle lines, but it requires a lot of arm strength.

(5) Vertical leg raise: This exercise mainly targets the lower abdomen. The legs are always in a vertical position for lifting and lowering.

3. Upper and lower abdomen (entire rectus abdominis):

(1) Supine hip and leg raises: The simplest hip and leg raises, a good choice for people with weak upper limb strength.

(2) Hanging hip and leg lifts: The range of motion should be large to exercise the entire rectus abdominis muscle.

(3) Supported hip and leg raise: Similar to the hanging hip and leg raise. It is usually done with support from a Roman chair or parallel bars.

(4) Lie on your back with your knees bent: This is equivalent to a double crunch, and it will exercise your upper and lower abdomen at the same time.

(5) Supine Straight-Leg Raises: The straight-leg raises are shaped like a V, hence the name V-up. Similar to the supine raises with bent knees, they are also double crunches that can work out the entire rectus abdominis muscle.

How to train eight-pack abdominal muscles? It is very difficult to train eight-pack abdominal muscles. The more abdominal muscles you have, the longer the training time is required, and the training methods also vary. When the patient decides to train eight-pack abdominal muscles, he must make an exercise plan. The patient must cooperate with the coach to do each exercise well. While exercising, he must also pay attention to the standards of the movements to prevent body strains caused by non-standard exercises. In the early stages of exercise, you must also pay attention to the control of the amount of exercise. Excessive exercise will cause the body to be unable to bear it.