How to train eight-pack abs? Of course there are many training methods, and of course there are many details. However, some people don’t know how to train eight-pack abs. So what are the training methods? I believe some people still know. What are some ways. So, how to build eight-pack abs? What can be done? Let’s take a look below!
1. Knee-touch curls
Stand straight and choose your Hold the heaviest dumbbell that can be lifted 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.
2. Sit-ups on the ball
Lie flat on the ball, with your buttocks sitting on 1/3 of the ball, your feet spread shoulder-width apart, and your knees slightly bent. , place your hands behind your head, exhale, tighten your abdomen to lift your upper body, inhale, and slowly lower it back down.
3. Decline sit-ups
Sit on an inclined board with a downward slope of 45 degrees or greater, make sure your feet are under the roller pad, and gently place your hands on your head Finally, slowly lie down back without letting your shoulders have any contact with the downhill board. Then, contract your abdominal muscles and use force 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 your abdominal muscles to lift the upper body. Control and restore muscle tone.
4. Lying on your back and raising your legs
Lie flat on the ground, with your hands flat on both sides of your body to stabilize your body, and your feet together and your knees bent at 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.
5. Straight leg raise
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.
6. Standing abdominal curls
Put your feet together, lift your chest and retract your abdomen, grab the elastic rope tightly with your arms back, retract your chin slightly, and bend your knees slightly. When exercising, use your abdominal strength to drive your head downward to the farthest point, and then slowly retract your abdomen and back together.
7. One-arm side pull
Choose the heaviest dumbbell you can lift, draw in your abdomen and lift your chest, open your feet slightly, shoulder width apart, and hold it tightly with one arm Hold the dumbbell with the other arm and hold your head. During exercise, rely on the strength of the oblique muscles to drive the head and the dumbbell downward. Pause for a moment, then switch to the other side.
8. Hanging abdominal crunch
Hold the barbell with both hands, open your body vertically, bend your legs at about 90 degrees from the ground, and cross your feet backwards. During exercise, 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.