How to get 6 pack abs

Eight-pack abs are every man's dream, but many people think that it is difficult to practice eight-pack abs, so they choose the simpler six-pack abs. In fact, the method of practicing six-pack abs is similar to that of eight-pack abs. As long as people have a good combination of exercise and diet, it will be fine. So how to practice six-pack abs? Let us learn about it together and hope it will be helpful to everyone.

1. Push-ups. This is the simplest and most effective way to exercise. When you practice a certain amount, you will feel very uncomfortable and slightly painful in your abdomen. This is your fat burning! It means that your training has achieved results. Do 3 sets each time. If you can't hold on to each set, pay attention that the interval between each set cannot exceed 1 minute, otherwise there will be no effect. You must persist!

2. This step is a professional exercise for abdominal muscles. Lie flat on the bed or mat, bend your knees, and then lift your head and back up as much as possible (if you want to achieve better results, put your hands under your head), and do not move other parts of your body. It will be very painful to do this at the beginning, because after doing a few you will feel severe abdominal pain and discomfort. So when you start doing it, don't worry about how many you do, but do it in moderation. Count how many you can do every day. Start after a week, do it every day according to your statistics (do a few more every day than the previous one, otherwise there will be no progress), and do 5 sets every day.

If you want to develop authentic, powerful and explosive eight-pack abs, it is not enough to rely solely on traditional sit-ups, because traditional sit-ups can only exercise the upper abdominal muscles. It is recommended that you can use traditional sit-ups in combination with supine leg raises and the following two lying training methods for daily training:

(1) Lie on your back with your ankles fixed and your upper body sitting up. The angle between your upper body and lower limbs should be greater than 90 degrees. The rectus abdominis should be extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, and then relax.

(2) Lie on your back with your lower limbs and upper body raised into a "V" shape. Keep your rectus abdominis extremely tight. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

These two lying positions are very effective for the lower abdominal muscles that cannot be trained by sit-ups. I have tried them and they are very effective.

Finally, if it is systematic training, it is recommended that when formulating a specific abdominal muscle training plan, the abdominal muscles can be divided into four parts: upper abdomen (sit-ups), lower abdomen (leg raises or leg curls sitting on the edge of the bed), left abdomen (side bending), and right abdomen (side bending) for exercise.

Another thing to note is that you should try to do systematic exercises in the afternoon or evening. In addition, it is very important to make full use of aerobic exercise to assist you in losing and burning fat, such as running in the morning, frog jump exercises, skipping rope, and swimming if conditions permit. These can not only increase the overall coordination of your body, but also effectively burn fat in your body, while allowing your abdominal muscles to become explosive and flexible abdominal muscles instead of turning them into eight rigid abdominal muscle blocks. It should be noted that the above exercise time must last more than 40-60 minutes to be effective, because at that time it is the excess fat in your body that is burned.

How to get 6 pack abs? In fact, this question is not difficult to answer, and many people can clearly find their abdominal muscles after practicing for a period of time. Practicing abdominal muscles is a relatively long process that requires our long-term persistence, so we must not give up easily. Of course, if you feel that the exercise exceeds what your body can bear, you can stop exercising.