How to Carve a six-pack? A man’s abs are not what you want to do. Many people who have tried abdominal training will find that no matter how many belly rolls a day, they can not develop abdominal lines, which is why?

People with six-pack abs must have a very low body fat percentage, because the excess fat will cover the muscles, and no matter how hard you work on the abdominal muscle training, you can’t make the abdominal muscle line stand out. Therefore, if you want to develop abdominal muscles, the premise is that the body fat rate should be controlled below 18%, and then scientific abdominal training can be faster to develop abdominal muscles.

If your own body fat percentage is high, or you have fat around the waist, then you must first reduce fat. Fat reduction should start from two aspects: First, diet management, away from a variety of foods that are easy to gain weight, especially all kinds of snacks and drinks. We should learn to cook for ourselves, eat more high-fiber vegetables, eat less fat, and maintain a light diet for three meals in order to control calorie intake and avoid fat accumulation. The second is to strengthen aerobic exercise, adhere to jogging, playing, aerobics, dancing and other methods, adhere to 1 hour of exercise every day, can improve activity metabolism, promote the decline of body fat rate, is an effective way to lose abdominal fat. If you want to brush the fat at the same time, the abdominal muscle line gradually highlights, then you can also carry out a group of abdominal abuse training every other day, so that when the body fat rate drops below 18%, the abdominal muscle line will gradually appear.

Finally, when performing abdominal abuse training, do not carry out abdominal roll training alone, because the abdominal muscle group is composed of a number of small muscle groups, we can not single training, but to choose different actions for all-round, multi-angle engraving, so as to train the abdominal muscle line faster and more efficiently. Abdominal muscle training does not need to exercise every day, training once every other day can be done, combining work and rest, giving abdominal muscles sufficient rest time, muscles can grow more efficiently.

The following share a full range of abdominal abuse training, learning action standard track, each action for 4 groups, each group of 10-15 times, adhere to more than 2 months, abdominal muscle lines can soon appear. Action 1. Lie on your back and roll your belly
Do 15 repetitions for 3 sets

Move 2. Bend your knees at both ends

Do 10 repetitions for 3 sets

Action 3, lateral kneeling position leg,

Action 4. Scissor legs on your back

Hold for 30 seconds and repeat for 3 sets

Move 5. Russian Twist

Hold for 30 seconds and repeat for 3 sets

A final reminder: After developing an abdominal figure, you also need to maintain 1-2 abdominal abuse training a week, while avoiding weight gain, in order to avoid the degeneration of the abdominal muscles or being covered by fat. Only by maintaining enough self-discipline and sticking to your abs can you better maintain your abs.

Action 3, lateral kneeling position leg,