Abs represent the symmetry and perfection of the body, everyone wants to be able to quickly have abs through fitness, but you need to keep exercising for a long time to see the effect, and you also need to choose the right exercise.

What exercises can you do to build your abs?

1. Squats

When doing squats, it can stimulate almost the muscles of the whole body, and at the same time, it can also make the body release a large amount of testosterone, which accelerates muscle growth. When practicing squats, the knees must not exceed the toes too much, try to keep the upper body straight, otherwise the waist will bear a lot of pressure, tighten the waist, keep the waist straight, mainly use the heel to exert force, not only to maintain the center of gravity, but also to reduce the pressure on the knee joint.

2. Deadlift

The deadlift is similar to a squat and a sit-up, which trains the whole body and increases testosterone concentration. The deadlift is much more functional than the squat, and we sometimes need to lift heavy objects from the ground in our daily life, as long as we do more deadlift exercises to reduce the chance of physical injury. The whole action of deadlifting is mainly based on the hip joint, and the knee joint is only used as an auxiliary role, otherwise the action will become a squat, be sure to tighten the abdomen, ensure that the back is straight, mainly use the heel to exert force, to maintain the center of gravity, so that the barbell is as close to the body as possible.

What is good to eat to train abs?

1. Drain sour beef

Beef contains a lot of protein, and the nutritional value of beef after acid removal is very high, easy to chew, and good for digestion. If eaten raw, it is absorbed and utilized by the body is also very high, and eating more does not have any burden on the body, and the amount of fat contained in it is very small, which can promote the increase of muscle.

2. Protein powder

Protein powder can increase muscle, and when exercising, it can replenish nutrients for muscles in time, and can effectively repair some damaged muscles, so as to achieve a rapid recovery process. If you want to build muscle quickly, protein powder is a good choice, and you should also eat more protein-rich foods in your daily life, such as eggs and milk.

3. Carbohydrates

If you want to grow muscle, you must eat carbohydrates, whether before or after training, you must supplement enough carbohydrates, so that the body can easily break down and absorb, slowly convert into energy food, and at the same time can also provide vitality for the body.

Tips

Under normal circumstances, as long as people insist on 60 to 0 months, you can see the lines of the abdominal muscles, however, the proportion of each person's physique is different, and the level of improvement also directly affects the obvious degree of the abdominal muscles, each exercise can not be less than 0 minutes, if the time is too short, it will not stimulate the muscles, and if the time is too long, it will lead to muscle fatigue.