How does a person develop eight-pack abs? Of course, there are many exercise methods. Among these exercise methods, some methods are very effective and some methods are not so effective. So how to develop eight-pack abs? I believe someone still understands. So, how to develop eight-pack abs? Is there any way? Let’s find out together 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.
Number of exercises: Repeat several times until the body sweats profusely.
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.
Training plan: Do 8 to 12 times in a row for a total of 3 groups, resting for 60 seconds between each group.
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.
Training plan: 5 times as one set, a total of 3 sets, resting for 60 seconds between each set.
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.
Training plan: Combine it with the next action (straight leg raise) to form a first-level compound action. Repeat each of the two actions 15 to 20 times.
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.
Number of training sessions: 15 to 20 times. After resting for 60 seconds, repeat two sets of compound movements.
6. Standing abdominal curls
Put your feet together, raise your chest and retract your abdomen, and hold your arms back tightly.Strength rope, chin slightly retracted, knees slightly bent. When exercising, use your abdominal strength to drive your head downward to the farthest point, and then slowly retract your abdomen and back together.
Training plan: Repeat 15 to 20 times without resting in between.
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.
Training plan: Repeat 10 times without resting in between.
8. Hanging Abdominal Crunch
Hold the barbell with both hands, open the body vertically, bend the legs at about 90 degrees from the ground, cross the feet backward, and use the abdominal force to drive the movement. Move your legs upward, bringing your knees as close to your abdomen as possible, and then slowly return to the starting point without your feet touching the ground.
Training plan: 6 to 8 times as one group. After resting for 90 seconds, repeat 3 groups of actions.