7 ways to quickly develop abdominal muscles
Abdominal muscles are what every man wants, and a perfect and healthy figure is achieved through exercise. So, how can men exercise to have abdominal muscles? Today, Xiaobian will provide a detailed introduction to these knowledge. Interested friends can come and take a look, or you can recommend them to friends around you.
1. Bicycle style
By lying on the ground, simulating a bicycle pedal, alternate training of abdominal muscles. There are two groups in total, with 24 repetitions per group (12 stretches of left and right feet) and a 30 second rest in each group.
2. Lying supine with rolled abdomen
The most classic movement in abdominal muscle training is mainly applied to the upper abdomen. Keep your hands behind your head during exercise.
When exercising, do not use your hands to bend your neck or bend your body. Do a total of 3 sets, 10-12 times per set, and allow 30 seconds of rest time between each set.
3. Lie down and lift your legs
Lying down and lifting legs applies to the lower abdomen and waist. For beginners or those with weak waist strength chastity cage , bending the legs can be performed to reduce difficulty.
It should be noted that do not touch the ground when placing your legs under the hem. There are 3 groups in total, with 10-12 sessions per group and a 30 second break for each group.
4. Logging style
Logging is an effective exercise for training the lateral abdominal muscles. Due to the involvement of weight-bearing equipment, additional stimulation can be applied to the body muscles rose toy , thereby improving the contour of abdominal muscles.
Firstly, a load-bearing device is required (optional equipment includes dumbbells, medicine balls, etc.) It is best to repeat the selected weight 12 times in a standard manner.
When exercising, it is important to follow the training rules of fast up and slow down gay masturbation , and raise the dumbbell above your head every time.
A total of 3 groups are required, with 8-12 repetitions per group (after completing 8-12 repetitions on one side, switch to the other side, and complete one complete set on both sides). Each group is allowed 30 seconds of rest time.
5. Torso rotation style
The target muscle groups are the external oblique muscle, upper abdomen, iliopsoas muscle, and serratus muscle. It also requires the help of weight-bearing equipment (preferably medication balls, followed by dumbbells).
For beginners, they can place their feet on the ground during weight-bearing rotations to reduce difficulty. After the middle and upper stages, they can lift their feet off the ground to increase difficulty.
During the rotation process g spot vibrator , the back should always remain straight. There are 3 groups in total, with 12 sessions in each group and a 30 second break in each group.
6. Swiss dumbbell bird
Unlike the dumbbell birds we often make, making dumbbell birds on Swiss balls requires the body to provide more muscle involvement, especially the abdominal muscles.
The choice of dumbbells should be light rather than heavy to ensure body balance and standard movement.
The practitioner focuses their attention on the waist and needs to do a total of 3 sets, 10-12 times per set, with a 30 second break between each set.
7. Prone bridge type
To ensure a beautiful abs, back training cannot be ignored, and supine bridging training provides the perfect training method.
Throughout the entire process, in order to ensure training effectiveness, the trainer's head, waist, and legs should be in a straight line, especially the waist and abdomen should always be kept tight.
This action requires three sets. Beginners can start practicing from 30 seconds per group and gradually extend the time to 60 seconds. The appropriate rest time between each group is 20-30 seconds (if the waist feels uncomfortable during training, please stop immediately).
Conclusion: The above content is the abdominal muscle exercise method introduced by the editor today. In fact, if you want to have a perfect figure, you need to exercise regularly. As long as you persist, you will have satisfactory results. Exercising abdominal muscles in men can strengthen the body, which is also a unique beauty of men.
1. Bicycle style
By lying on the ground, simulating a bicycle pedal, alternate training of abdominal muscles. There are two groups in total, with 24 repetitions per group (12 stretches of left and right feet) and a 30 second rest in each group.
2. Lying supine with rolled abdomen
The most classic movement in abdominal muscle training is mainly applied to the upper abdomen. Keep your hands behind your head during exercise.
When exercising, do not use your hands to bend your neck or bend your body. Do a total of 3 sets, 10-12 times per set, and allow 30 seconds of rest time between each set.
3. Lie down and lift your legs
Lying down and lifting legs applies to the lower abdomen and waist. For beginners or those with weak waist strength chastity cage , bending the legs can be performed to reduce difficulty.
It should be noted that do not touch the ground when placing your legs under the hem. There are 3 groups in total, with 10-12 sessions per group and a 30 second break for each group.
4. Logging style
Logging is an effective exercise for training the lateral abdominal muscles. Due to the involvement of weight-bearing equipment, additional stimulation can be applied to the body muscles rose toy , thereby improving the contour of abdominal muscles.
Firstly, a load-bearing device is required (optional equipment includes dumbbells, medicine balls, etc.) It is best to repeat the selected weight 12 times in a standard manner.
When exercising, it is important to follow the training rules of fast up and slow down gay masturbation , and raise the dumbbell above your head every time.
A total of 3 groups are required, with 8-12 repetitions per group (after completing 8-12 repetitions on one side, switch to the other side, and complete one complete set on both sides). Each group is allowed 30 seconds of rest time.
5. Torso rotation style
The target muscle groups are the external oblique muscle, upper abdomen, iliopsoas muscle, and serratus muscle. It also requires the help of weight-bearing equipment (preferably medication balls, followed by dumbbells).
For beginners, they can place their feet on the ground during weight-bearing rotations to reduce difficulty. After the middle and upper stages, they can lift their feet off the ground to increase difficulty.
During the rotation process g spot vibrator , the back should always remain straight. There are 3 groups in total, with 12 sessions in each group and a 30 second break in each group.
6. Swiss dumbbell bird
Unlike the dumbbell birds we often make, making dumbbell birds on Swiss balls requires the body to provide more muscle involvement, especially the abdominal muscles.
The choice of dumbbells should be light rather than heavy to ensure body balance and standard movement.
The practitioner focuses their attention on the waist and needs to do a total of 3 sets, 10-12 times per set, with a 30 second break between each set.
7. Prone bridge type
To ensure a beautiful abs, back training cannot be ignored, and supine bridging training provides the perfect training method.
Throughout the entire process, in order to ensure training effectiveness, the trainer's head, waist, and legs should be in a straight line, especially the waist and abdomen should always be kept tight.
This action requires three sets. Beginners can start practicing from 30 seconds per group and gradually extend the time to 60 seconds. The appropriate rest time between each group is 20-30 seconds (if the waist feels uncomfortable during training, please stop immediately).
Conclusion: The above content is the abdominal muscle exercise method introduced by the editor today. In fact, if you want to have a perfect figure, you need to exercise regularly. As long as you persist, you will have satisfactory results. Exercising abdominal muscles in men can strengthen the body, which is also a unique beauty of men.
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