How to train 8-pack abs

Many men are thin and have very poor physical fitness, so they envy those with perfect bodies, especially the bodies of many male models, who have typical abdominal muscles. The abdominal muscles of underwear models are more obvious. Those with good bodies can have 8 abdominal muscles. Such a standard body is what most men want, and many women hope that their partners have such a body. Therefore, 8 abdominal muscles are the body that everyone expects. So how to train 8 abdominal muscles?

1. External oblique muscle (including internal oblique muscle):

(1) Side crunches: Side crunches are undoubtedly a good choice for exercising the external oblique muscles. Although there are many types of side crunches, the movements and effects are basically similar.

(2) Twist crunch: It is also the most widely used exercise to train the external oblique muscles.

(3) Weighted body rotation: This is an effective way to exercise the external oblique muscles, and it can be done with a simple barbell.

(4) Weighted lateral flexion: This is also an effective way to exercise the external oblique muscles. It can be done with a simple barbell or dumbbell.

2. Transverse Abdomen:

Abdominal vacuum contraction: It is one of the few exercises that can exercise the transverse abdominal muscles.

3. Abdominal muscle complex: including rectus abdominis, external oblique muscle, internal oblique muscle, transverse abdominal muscle

Supine crunch and twist (air bicycle): suitable for fitness enthusiasts who have a certain foundation in abdominal muscle training. This movement can further improve abdominal strength and endurance and is the best comprehensive training method for abdominal muscles.

4. Proper exercise

(1) The best way to train your abdominal muscles is to do sit-ups. Do 100-200 sit-ups each time, 20-30 as a set. Do at least 5 sets, depending on your individual situation. You can add some weight appropriately, such as holding a dumbbell or a discus and placing it behind your head, which will be more effective.

(2) Push-ups can also exercise your abdominal muscles. Remember when exercising you must not do it all at once until you are tired. Do it in groups to be effective. Generally, do about 100 each time, divided into at least 5 groups, depending on your own situation.

How to train eight abdominal muscles? There are many forms of abdominal muscles. To train different types of abdominal muscles, you must master the correct method. Patients can do push-ups every day. This exercise method is the most effective and the effect is very fast. However, the goal cannot be achieved by relying on only one exercise method. Other exercise methods must be used, such as pedaling in the air. Each exercise method must be performed according to the body's acceptance level to prevent the body from being unable to accept the increase in exercise.