What exercises the abdominal muscles?

Now more and more men are joining the ranks of fitness, and many of them do it in order to train perfect eight-pack abdominal muscles. But how to train eight-pack abdominal muscles? Many people think that they need the guidance of a professional coach to train abdominal muscles, and then rely on correct practice techniques and unremitting efforts. What is the more effective exercise for training abdominal muscles? Many people are not particularly clear, so let me introduce it to you below.

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.

3: Hold your hands high so that your body hangs vertically in the air. Use your waist and abdomen to lift up so that your legs are 90 degrees to your upper body. Be careful not to shake your body and do not exert force on other parts of the body. Do this in groups.

4: If you have too much abdominal fat, you should stick to aerobic exercise. Running is very effective in reducing excess fat and making your muscles show off better.

Training abdominal muscles is different from other muscles. They need to be stimulated constantly, so you have to exhaust yourself every time to achieve the best results. The interval between exercises should be about one minute. Do about 6 sets. Second, focus on high-protein and high-fat diet. Protein intake should be about half an hour to an hour after each exercise.

If you are a fat person, I mean if you have a thicker layer of abdominal fat. You have to take an aerobic approach. Start by jogging. 10 minutes. Lie down and do sit-ups. Then stand up and immediately sprint. Hold for more than 30 seconds. Then lie down immediately and do sit-ups. Get up again and jog for 3 minutes. Lie down again. Get up again and sprint. This kind of training is super tiring. Few people can persist for a month. But those who persist. The abdominal muscles are so cool! If you are very thin. That's easy. My approach is to forget about the abdominal muscle training methods and sets mentioned in those bodybuilding books. Keep doing it every day. Do it every day until you feel a burning sensation in your abdominal muscles and sweat on your forehead. The standard is that when you stop, you have to straighten your back into an awkward position to relieve the spasm in your abdominal muscles. If you stick to it for half a month, your abdominal muscles will be in great shape.

What I talked about above is the method of exercising abdominal muscles. People with a lot of body fat must do cardiopulmonary exercises first, such as jogging, swimming, cycling, etc. You should do cardiopulmonary exercise four to five times a week, and the time for cardiopulmonary exercise must be more than 40 minutes. When doing abdominal muscle exercises, the muscles of the lower back are antagonists, so people with lower back problems must see a doctor. When doing abdominal muscle training, you must do it within your ability and stop when your lower back feels uncomfortable. Another very important point: perseverance + endurance + perseverance. I wish you success.