How long does it take to develop the eight-pack abs? How to develop the eight-pack abs

Of course, there are many training methods for how to practice the eight-pack abdominal muscles. Among these methods, some are better and some are more average. I believe someone still understands how to practice the eight-pack abdominal muscles. So, how to practice the eight-pack abdominal muscles? Let’s learn about it together!

How long can the eight-pack abdominal muscles be trained?

In fact, for people with low fat content, they can shape in about a month. Yes, but some people have few muscles and their muscle lines are not obvious, so they need to spend more time to exercise.

　　1. The key to training abdominal muscles lies in the strength of the movements, not the more times the better. For example, you can do 200 sit-ups at a time, which is better than only 10 of them at both ends. Because being able to do more than 200 is to practice endurance, which is not obvious to thicken the muscle fibers.

2. How long does it take to develop eight-pack abdominal muscles? It needs to be reduced. Aerobic exercise is required for fat, which is not achieved by light strength training, equipment exercise or sit-ups. Each aerobic exercise is guaranteed to continue to exercise for more than 30 minutes to meet the requirements of burning fat. This is because the first 30 minutes consumes glycogen, and fat will only be burned after the glycogen is consumed.

3. For example, running, swimming, skipping rope or elliptical machine can be used, but note that aerobic exercise must last for more than 45 minutes without interruption. Only effective. If you only do it for 30 minutes and continue after interruption, it will be completely ineffective.

4. Eating and sleeping are the basis for healthy fat loss. If these two conditions are met, you will lose weight even if you don’t exercise, but the process may be slow.

8-pack abs exercise method

1. Getting on the air

lying on the floor with your lower back close to the ground. Put your hands on your head, open your arms, lift your legs, Slowly carry out the movement of riding a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow joint, hold your posture for 2 seconds, and then restore. Then touch your right knee with your left elbow joint, hold your right knee for 2 seconds, and then slowly return to the starting position.

2. Fitness ball curls

　　Ly on the fitness ball, place your feet flat on the ground, put your hands on your head, and open your arms. Retract your chin slightly to your chest, exhale, contract your abdominal muscles and lift your upper body for about 45 degrees, keep it for 2 seconds , and then slowly return to the starting position. In order to maintain balance, the feet can be separated more. If it increases the difficulty, you can put your feet together.

3. Lie on the floor with your lower back close to the ground. Place your hands on the side of your head and open your arms. Lift your legs at 90 degrees with your upper body, cross your legs, and slightly bent your knees. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back on the ground. Keep it for 2 seconds, and then slowly return to the starting position. Position. Pay attention to keeping the chin slightly retracted toward the chest.

4. Reverse curl

　　Lying on the floor with your lower back close to the ground, put your hands on both sides of your body, lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Tighten the abdominal muscles, then exhale and slightly lift your hips, slightly off the ground, keep your lower back slightly for 2 seconds, and then slowly return to the starting position.

5. Traditional curls

　　Lying on the floor , the lower back is close to the ground. Place your hands on the side of your head, open your arms. Place your legs flat on the ground and bend your knees. Retract your chin slightly to your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back off the ground, hold it for 2 seconds, and then slowly return to the starting position.

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