How to train eight-pack abs? Of course, there are many training methods. Among these methods, some methods are better and some methods are more general. I believe someone still knows how to train eight-pack abs. of. So, how long does it take to develop eight-pack abs? How to train eight-pack abs? Let’s find out together below!
How long does it take to develop eight-pack abs?
In fact, for people with low fat content For people, it takes about a month to get into shape, but some people have very little muscle and unclear muscle lines, so they need to spend more time exercising.
1. The key to training abdominal muscles lies in the intensity of the movements, not the more times the better. For example, if you can do 200 sit-ups at one time, it is not as effective as if you can only do 10 sit-ups from both ends. Because being able to do more than 200 reps is for endurance training, it will not significantly thicken the muscle fibers.
2. How long does it take to develop eight-pack abs? To lose fat, you must do aerobic exercise. This cannot be achieved by strength training, equipment exercise or sit-ups alone. Every time you do aerobic exercise, you must continue to exercise for more than 30 minutes to meet the fat burning requirements. This is because glycogen is consumed in the first 30 minutes, and fat will be burned only after the glycogen is consumed.
3. For example, running, swimming, skipping or elliptical machines are all acceptable, but please note that aerobic exercise must last for more than 45 minutes without interruption to be effective. If you only do it for 30 minutes and then continue after a break, it will have no effect at all.
4. Eating and sleeping are the basis for healthy fat loss. If these two conditions are met, you will lose weight even if you don’t exercise, but the process may be slow.
Eight-pack abs exercise method
1. Air boarding
Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.
2. Fitness ball crunches
Lie flat on the fitness ball, with your feet flat on the ground, your hands on the side of your head, and your arms open. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be further apart. If it makes it more difficult, you can do it with your feet together.
3. Leg raises and abdominal curls
Lie on your back on the floor with your lower back pressed against the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping your chin slightly drawn toward your chest.
4. Reverse crunches
Lie on your back on the floor, with your lower back close to the ground, your hands on both sides of your body, and your legs raised at 90 degrees to your upper body. Cross, knees slightly bent. Tighten your abdominal muscles, then exhale and lift your hips slightly, keeping your lower back slightly off the ground, hold for 2 seconds, and then slowly return to the starting position.
5. Traditional crunch
Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Place your legs flat on the ground and bend your knees. Slightly retract your chin toward your chest, contract your abdominal muscles, exhale and lift your upper body without keeping your lower back off the ground. Hold for 2 seconds, and then slowly return to the starting position.