How to train 10 abdominal muscles

Ten-pack abdominal muscles are what many men dream of having, but it is very difficult to achieve them. You need to do a lot of abdominal exercises every day, and the exercise time is very long. You also need to master the techniques and methods of exercising the abdominal muscles. So how do you train 10 abdominal muscles? Training to get 10 abdominal muscles requires control from many aspects, such as the frequency, weight, state and various postures of exercise, etc. After the patient is clear, formal treatment can be carried out.

frequency

Do abs every other day. Although many people do hundreds of sit-ups at a time, I suggest you choose 2 to 4 exercises that are most effective for you, do only three sets, 30 to 50 times each set, and each set should reach complete exhaustion.

weight

The heavier the weight you use when training your abdominal muscles, the more likely you are to perform irregular movements and thicken your waist. The idea that you can burn more fat by gaining more weight is wrong. Therefore, it is recommended that you use tension and control instead of weight, and use your mind to apply external weight to tighten and stimulate your abdominal muscles.

Correct the status

When training your abdominal muscles, you should keep them tense throughout the entire set, and don't let them relax at the beginning or end of the movement. Always work to complete exhaustion. Do each set to complete exhaustion. Don't count the reps. Keep doing it until you can no longer contract your abdominal muscles. You don't have to stretch your back completely. When training your abdominal muscles, don't arch your back, but keep your chest slightly inward. In order to focus the tension on the abdomen. The straighter your upper body is stretched, the more your hips are involved, which not only reduces the stress on your abdominal muscles but also increases the risk of lower back strain.

Hanging Leg Raise

When doing this exercise, you should first avoid swaying, keep your body tense, and control the speed of the movement. To hit my intercostal muscles, I rotate my knees side to side, which also works my obliques. The key to correctly raising your legs is to extend your hips slightly forward. If you simply "raise your legs", it will certainly be comfortable, but that will only stimulate your buttocks instead of your abdominal muscles. Do it the way I do it, the exercise is very hard, but it will fully stimulate your abdomen. The speed of the movement varies from person to person, but you should make sure that the legs are lowered slowly to prevent swaying. Remember: your goal is to train your abdominal muscles, not to lift your legs in any way you can. If you find it difficult to do this exercise with your legs fully straightened, you can do it with your knees bent. When your abdominal muscles become strong, gradually straighten your legs.

Seated Leg Raise

This movement can better stimulate the lower abdominal muscles. Sit on the edge of a bench with your legs extended forward and downward, your body leaning back about 10 degrees, and holding onto the edge of the bench for balance. Without bending your knees, lift your legs up. Until your toes are parallel to your eyes, then control it. Control and tension are crucial throughout the movement, and even the slightest slip-up can result in a lower back injury. As your abdominal muscles become more and more fatigued, you can gradually bend your knees until you are completely exhausted. Many people like to do this exercise while lying flat on a bench, which will cause arc tension between the buttocks and abdomen, and concentrate more tension on the buttocks rather than the lower abdominal muscles.

Leg Crunches

Starting position: Lie on your back on a flat mat or on an incline board with your head up. Hold a fixed object behind your head with both hands, contract your abdominal muscles while straightening your whole body, and bend your legs upward to the maximum possible extent. Hold for one second, then slowly lower your legs back down. Breathing method: inhale when you bend your legs upwards, and exhale when you lower them back. Note: When lowering your legs, you still need to control your abdominal muscles and not let them fall too fast.

Supine Leg Raise Curl

Starting position: lying flat on the bed or floor. Bend your knees, lift your calves, don't let them drop, and hold your head with your hands.

breathe

Breathing method: inhale when curling forward and exhale when falling back. Key points: When curling forward, your waist should sink to the bed or the ground, and your abdominal muscles should be contracted as much as possible.

The above article explains how to train 10 abdominal muscles. If patients want to maintain 10 abdominal muscles, they must pay attention to these techniques. It is best for patients to follow the coach's methods when exercising, and then increase exercise after the body has adapted to the amount of exercise. Patients should also pay attention to diet intake during exercise. Patients should eat more foods that strengthen the body. Diet can help the body store energy and will not cause nutritional deficiencies during exercise.