How to develop eight-pack abs? What are the methods

Of course, there are many exercise methods for how a person should practice eight-pack abs. Among these exercise methods, some methods are very effective, and some methods are not very effective. I believe someone still understands how to practice eight-pack abs. So, how to practice eight-pack abs? What are the methods? Let’s learn about it together!

1. Touch the knee roll

Stand up straight, choose the heaviest dumbbell you can lift, hold it tightly with both hands, and bend your arms toward you Up to about 60~90 degrees. When exercising, raise your left and right legs cross and lift your left and right legs, use your abdomen to drive your upper body to move closer to your knees, and then slowly come back.

　　Number of exercise: Repeat multiple times until your body sweats a lot.

　　2. Sit-ups on the ball

　　Lying flat on the ball, your hips sit 1/3 of the ball, your feet spread as wide as your shoulders, your knees bend slightly, put your hands behind your head, exhale, and your abdomen tighten to lift your upper body, inhale , slowly fall back.

Training plan: Do 8 to 12 times in a row, do 3 groups in total, rest for 60 seconds between each group.

3. Sit ups downwards

　　Sit on an inclined plate with a 45-degree angle or a larger angle, make sure your feet are under the roller pad, gently place your hands behind your head, lie slowly backwards and do not let your shoulders have any contact with the inclined plate, then, contract the abdominal muscles and lift the upper body as much as possible to reach the highest point. And control, stop for a moment, and then control and restore with the tension of the abdominal muscles.

　　Training plan: 5 times in one group, do 3 groups in total, rest for 60 seconds between each group.

　　4. Lie on your back and raise your legs

　　Lying flat on the ground, spread your hands flat on both sides of the body, used to stabilize the body, and your feet bend your knees at about 90 degrees. During exercise, lift your hips with your lower abdomen to make your knees as close as possible to your chest, and then slowly return to the starting point.

　　Training plan: Combining a first-level compound movement with the next action (straight leg lift). Repeat 15 to 20 times each.

5. Straight leg lift

　　Lying flat on the pedal, put your hands behind your butt, and stretch your feet together. During exercise, lift your feet with force with your lower abdomen, and your knees are slightly bent and cannot be completely straightened. At this time, the body is about 75 degrees, and then slowly put it down.

　　Number of training: 15 to 20 times, rest for 60 seconds Afterwards, repeat the two sets of compound movements.

6. Stand up the belly

6. Stand up the belly

　　Feets are put together, straighten the chest and tighten the belly, hold the elastic rope tightly with both arms back, slightly retract the lower jaw, and slightly bend the knee joint. During exercise, force the abdomen to bending the head down to the farthest, and then slowly retract the abdomen and back together.

　　Training plan: Repeat 15 to 20 times, without rest in the middle.

7. Single-arm lifting sideways

　　Select you can The heaviest dumbbell raised, tighten the abdomen and chest, open your feet slightly, shoulder-width, hold the dumbbell tightly with one arm, hold the other arm in your head, and use the power of the oblique muscles to drive the head downward and the dumbbell move downward. Pause for a moment, and change to the other side.

Training plan: Repeat 10 times, without rest in the middle.

8. Hold the barbell tightly with both hands, open the body vertically, and bend your legs about 90 degrees from the ground, and cross your feet backward , During exercise, use force to move your legs upwards, so that your knees should be as close to your abdomen as possible, and then slowly return to the starting point without touching the ground.

　　Training plan: 6 to 8 times in one set, after resting for 90 seconds, repeat 3 sets of movements.

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