Many boys dream of having beautiful eight-pack abs, but without mastering the movement techniques and essentials, building a beautiful eight-pack abs is not as simple as imagined. Therefore, we must study hard and master the secrets in order to build beautiful eight-pack abs better and faster. So today we will learn how to best develop eight-pack abs.
1. Crunches
This action of crunching is relatively simple, but the effect is very obvious. Moreover, the venue requirements are not high, and the training can be completed at home. This is an action that we like very much when doing abdominal strength training.
We need to bend our legs and knees, then lie flat on a yoga mat, with our legs spread as wide as our shoulders; then place our hands on both sides of our ears, use abdominal strength to drive our upper body, and let our upper body slowly leave After reaching the highest point on the yoga mat that you can bear, pause for a second, and finally slowly return to the starting position.
Note: During training, we must pay attention to our breathing, exhale when exerting force, and inhale when recovering; and we must pay attention to exerting force on the abdomen, and do not stretch the head with force, which will eventually cause neck problems. Discomfort.
2. Lie on your back and alternate leg lifts
This action requires lying flat on the yoga mat, and then the lower back and waist need to be close to the yoga mat. After straightening the legs, lift the toes as much as possible. Then lift your legs alternately, without touching the ground when falling.
Note: During training, we do not need to pay too much attention to the state of exertion and breathing, just maintain an even breathing speed throughout the entire process; during training, we also need to pay attention to the need for our shoulders to leave the yoga mat.
3. Support side knee lift
We support on a yoga mat, keep the body in a straight line, and make the palms and shoulder widths; bend the elbows, and at the same time lift the knees close to Elbow, look at the raised knee. After the knee touches the elbow, slowly return to the starting position, then switch to the other side and continue to repeat the action just now.
Note: Exhale when raising your knees, inhale when recovering, and always feel the strength in your abdomen.