How do men train their abdominal muscles to quickly develop six-pack muscles?

　　Are you still envious of others for having six-pack muscles that can conquer women but you only have one piece of fat? Don’t worry, today I’m bringing you a quick fix for abdominal muscle training. exercise The key to abdominal muscles is to maintain continuous tension in the abdominal muscles throughout the entire set of movements. Each set of movements must be done to failure without counting the number of times until the muscles are so sore that they cannot contract.

　　Abdominal muscle training method:

　　Warm-up training (weeks 1-3)

　　1. Touch the knee and roll the body

　　Training parts: warm-up movements to burn belly fat.

　　Stand up straight, choose the heaviest dumbbell you can lift, hold it tightly with both hands, and bend your arms upwards about 60 to 90 degrees. When exercising, lift your left and right legs crosswise, use your abdomen to drive your upper body closer to your knees, and then slowly return.

　　Number of exercises: Repeat several times until the body sweats profusely.

　　Tip: Press your arms inwards and don’t sway from side to side.

　　2. Sit-ups on the ball

　　Training area: upper abdomen.

　　Lie flat on the ball, sit on 1/3 of the ball with your buttocks, spread your feet shoulder-width apart, slightly bend your knees, put your hands behind your head, exhale, tighten your abdomen to lift your upper body, inhale, and slowly lower it back down.

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

　　Tip: If you have problems with your spine or lumbar vertebrae, don’t raise the angle too high to avoid strain.

　　Compound training (weeks 4-6)

　　1. Decline sit-ups

　　Training area: upper abdomen.

　　Sit on an inclined board with an incline of 45 degrees or greater. Make sure your feet are under the roller pad. Gently place your hands behind your head. Slowly lie back without letting your shoulders make any contact with the incline. Then, contract your abdominal muscles to lift your upper body as high as possible. When you reach the highest point, contract your abdominal muscles and control them. Stop for a moment, and then use the tension of your abdominal muscles to control and restore them.

　　Training plan: 5 reps per set, 3 sets in total, rest 60 seconds between each set.

　　Tip: Don’t use your feet for leverage, but focus your strength on your upper abdominal muscles.

　　2. Lie on your back and raise your legs

　　Training area: lower abdomen.

　　Lie on your back to practice abdominal muscles, lie flat on the ground, put your hands flat on both sides of the body to stabilize the body, and bring your feet together and bend your knees to about 90 degrees. During exercise, lift your buttocks hard with your lower abdomen, bring your knees as close to your chest as possible, and then slowly return to the starting point.

　　Training plan: Combine it with the next action (straight leg raise) to form a first-level compound action. Repeat each of the two actions 15 to 20 times.

　　Tip: Slightly retract your jaw to make the movement more difficult.

　　3. Straight leg raise

　　Training parts: Compound movements, training upper and lower abdomen.

　　Lie flat on the pedal, put your hands behind your buttocks, and straighten your feet together. When exercising, lift your feet hard with your lower abdomen. The knees are slightly bent and cannot be completely straight. At this time, the body is about 75 degrees, and then slowly lowered.

　　Training times: 15 to 20 times. After resting for 60 seconds, repeat two sets of compound movements.

　　Tips: The heels should not touch the ground during the movement, and the entire leg should be in the air.

　　Intensive training (weeks 7-9)

　　1. Standing abdominal crunches

　　Training parts: Compound movements, training upper and lower abdomen.

　　Put your feet together, lift your chest and retract your abdomen, hold your arms back tightly on the elastic rope, retract your chin slightly, and bend your knees slightly. When exercising, use your abdomen to drive your head downward to the farthest point, and then slowly retract your abdomen and back together.

　　Training plan: Repeat 15 to 20 times without resting in between.

　　Tip: Don’t move your hands during exercise, rely solely on the strength of your abdominal muscles to pull your shoulders, back and head.

　　2. Single-arm side lift

　　Training area: oblique muscles.

　　Choose the heaviest dumbbell you can lift, draw in your abdomen and lift your chest, spread your feet shoulder-width apart, hold the dumbbell tightly with one arm, and hold your head with the other arm. During exercise, rely on the power of your oblique muscles to drive your head and dumbbell downwards. Pause for a moment, then switch to the other side.

　　Training plan: Repeat 10 times without rest in between.

　　Tip: Don’t pull the dumbbells with your hands, don’t swing your head, just rely on your oblique muscles.

　　3. Hanging abdominal crunches

　　Training parts: Compound movements, training upper and lower abdominals.

　　Hold the barbell tightly with both hands, open your body vertically, bend your legs at about 90 degrees from the ground, and cross your feet backwards. When exercising, use your abdomen to drive your legs upward, keep your knees as close to your abdomen as possible, and then slowly return to the starting point without your feet touching the ground.

　　Training plan: One set of 6 to 8 times. After resting for 90 seconds, repeat 3 sets of actions.

　　Tip: The larger the angle of your legs and knees, the more difficult the movement will be.

　　Wonderful recommendation: Three classic movements to develop perfect abdominal muscles