Strong abs are a sign of a man's sex appeal, and everyone needs to understand the scientific exercise method. So, how do guys train abs?

How to train abs for boys

sit-up

The best way to train your abs is to do sit-ups every day, but some people do hundreds or thousands of sit-ups every day, but the effect is not obvious. The reason is that the abdominal muscles are covered with a thick layer of fat, and if you don't do it right, you will only work the muscles below the fat, but the fat will not be burned enough.

There is an aerobic training method to quickly train your abs: first jog for 3 minutes, then lie down and do sit-ups, then get up and immediately do a sprint, hold 0 for more than a second, then immediately lie down and do sit-ups, then get up again, jog for 0 minutes, lie down again, get up again, and sprint. This practice is super tiring, and few people can stick to it for a month, but if you stick to it, your abdominal muscles are amazing.

Exercise in the air

Start by lifting your head and back off the ground, stopping while you're in the air and holding for a few seconds; Then lift your body completely off the ground, touch your elbows to your knees, and hold for a few seconds; Slowly fall down, do not touch the ground, body hangs in the air; In the end, the body completely collapsed. Do the above actions once, 10-0 times a day. In fact, this movement is combined with yoga and can be practiced by both men and women.

Other methods

1. Leg lifting and abdominal tuck : mainly to develop lower abdominal muscles. Lie flat on your back with your legs straight and as high as you can. Then lower it slowly and repeat many times. It is better to do the same with both knees bent.

2. Bend the knees and bend the body: focus on exercising the abdominal muscles. Sit, straighten your knees, lean your upper body back, keep your body balanced, and then bend your knees and abdomen so that your abs are bent as much as possible. Keep your feet off the ground at all times during the exercise.

3. Alternately touch the toes: lie flat, with your feet straight and your hands on your sides. Lift yourself up with your left leg and touch your left toe with your right hand. Return to the original position and lift your upper body again, raising your right leg at the same time and touching your right toe with your left hand. Repeat several times.

5. Twist the waist: hold the handle in one hand or pull a certain weight of heavy objects, and do various postures of waist twisting and turning exercises, such as twisting l0 circles clockwise, and then twisting 0 circles counterclockwise. Finally, bend forward and backward, left and right 0 times. The external oblique and lumbar muscles can be exercised.

Misconceptions about exercise

1. The more you sweat, the more you can lose weight

Many people think that the more they sweat, the more they can lose weight. In fact, simple sweating is not effective in losing weight, and only by adding some equipment training can you really achieve the goal of weight loss.

2. Women can only do calisthenics, and men can only practice equipment

Bodybuilding can improve flexibility and coordination, and can enhance cardiopulmonary function; Equipment, on the other hand, can train endurance, speed, improve body shape, and enhance vitality. Sometimes practicing bodybuilding, sometimes practicing equipment is more conducive to one's own comprehensive and coordinated development.

3. Just practice bodybuilding to beautify the body

Many female bodybuilders think that bodybuilding can beautify the body, but the results of training are not satisfactory. In fact, when beautifying the body, you should make reasonable use of equipment to do targeted exercises, so as to change the relative angle of the bones, such as making the bust larger, the shoulders wider, and the buttocks curled. If you don't cooperate with equipment training, it is difficult to improve your body shape significantly. This kind of training must coordinate all parts of the body, and if you train only one part, it is difficult to significantly improve the body shape.