Give you six-pack abs in eight minutes with these exercise principles

We can see that in reality many men have beer bellies and imperfect bodies. How can they be charming? If you want to be more manly, you must have abdominal muscles. In fact, abdominal muscle training is not difficult. You can easily develop charming abdominal muscles by mastering the key 8 minutes.

1. Give you six-pack abs in eight minutes

1. It is recommended to do 30 minutes of jogging aerobic exercise every day, control the speed mainly by adaptive breathing, rest for 5 minutes after jogging and replenish 30ML of water, and then do abdominal training, divided into upper abdomen, middle abdomen, lower abdomen, and oblique abdominal muscles to practice.

2. The training method is to do half sit-ups on the upper abdomen, 15-20 per set, 4 sets, rest for 30 seconds between each set, and rise and fall at a constant speed. Do double-end raises with your midsection, 15-20 per set, 4 sets, rest 40 seconds between each set, rising and lowering quickly. Lie flat on your back and raise your legs with your lower abdomen, 15-20 reps per set, 4 sets, rest for 50 seconds between each set, rise and fall slowly. For the oblique abdominal muscles, do left and right abdominal rotation exercises, 15-20 per set, 4 sets, rest for 30 seconds between each set, mainly using slow squeezing.

3. After training, please supplement high protein, such as 2-3 egg whites and food and appropriate amount of fruits and vegetables, so that the muscles can be fully recovered and grown. It is recommended that the training intensity should be once every other day. Avoid training every day, as this can easily lead to overtraining and cause insufficient recovery of the body and slow muscle growth.

2. Precautions

When doing abdominal exercises, we must pay attention to the focus of the exercise in order to best exercise the abdominal muscles. Let's look at the abdominal training focus of the fitness supine net.

Quantity control: Many people do not control the quantity when exercising. Just exercising blindly without a good plan to assist with the exercise. This is unscientific. When we exercise, we must customize a good fitness plan so that we can exercise according to this fitness plan. This way we can exercise our body most efficiently, save time to the maximum extent, and develop abdominal muscles the fastest.

Strength control: When training your abdominal muscles, you should keep them tense throughout the entire set of movements, and do not let them relax at the beginning or end of the movement. Perform each set of movements to exhaustion. Do not count the number of times, and continue to do it until you can no longer contract your abdominal muscles.

Aerobic training: Aerobic training is a necessary supplement to abdominal muscle training. Start with 45 minutes per session, 4 times a week. Use your own physical condition as a guide to decide whether to increase the time to 60 minutes. Always ask yourself, is this amount too much? If your goal is to get chiseled abs in 9 weeks, then it's not too much.