How do men build abs? These 4 small actions will make your wish come true if you persist for a while

Having a fit and good figure will add points to masculinity. The muscles in the arms are easy to develop through exercise, but the abdominal muscles are more difficult to develop. If you want to develop perfect abdominal muscles, you must work hard, through a series of strength training and timely supply of high protein in the diet. In order to achieve satisfactory fitness results.

How should men train abdominal muscles?

Regular and quantitative strength training is essential if you want to develop beautifully sculpted muscles. Here are some of the more effective ways to train your abs.

Method 1: High leg raises.

This method is simple to operate and does not require the cooperation of equipment. The essentials of the operation are to find a place to lie down, bend your feet and try your best to straighten them up, and cooperate with your breathing. Stay at a high place for a long time, feel the tightening of the lower abdomen, and then slowly lower the legs slowly relying on the strength of the abdomen. Repeat for 8-10 sets.

Method 2: Plank support.

Find a spot on the ground, and in a prone position, use your forearms and the toes of your feet to lower your body weight. Keep your entire body in a straight line parallel to the ground. Literally, it is to exercise the strength of the arms, but keep the body parallel to the ground at all times, and keep the abdomen in a tightened position, so that the abdominal strength can be well exercised. Keep your body straight and parallel to the ground for as long as possible. Do 3-5 sets a day.

Method 3: Empty pedal the bicycle.

Find a ground. Take a supine position. Raise your feet, imagine that you have a bicycle in mid-air, the bicycle is going up a hill, and then you have to pedal with a lot of force and very slowly with your feet. Keep your feet in the air and pedal for about half an hour. If you can't hold on in the middle, you can put your feet down and rest for a while before continuing.

Method 4: Twisting exercise.

It is also very important to practice the waist line of the abdominal muscles, and the waist twist training will make the waist line more beautiful. There is no skill in twisting waist training. As long as you can ensure that the waist is trained without causing damage to the waist, all kinds of waist twisting exercises are suitable.

In addition to some local exercises for the abdomen, some whole body exercises are also very good. Develop a favorite sports hobby and stick to it 2-3 times a week can also play a role in training abdominal muscles. Play basketball. Playing basketball is a sport that can move the whole body. It can mobilize every cell in the body. A one-and-a-half hour basketball game can make you sweat a few pounds.

In addition, playing basketball requires a variety of bouncing exercises, whether it is leg muscles, hand muscles, back muscles or abdominal muscles can be well exercised. If you can play basketball 2-3 times a week, your body will be much fitter within a year. Exercise two running. You can choose a suitable time period, preferably a morning run or a night run. When running, keep your belly in and chest out. It is best to cooperate with breathing. Running for more than 45 minutes can be effective.

In addition to exercise, a reasonable diet will make exercise results more effective with less effort. During the exercise of abdominal muscles, you should add more high-quality protein and eat more beef and shrimp. Add some protein powder if needed. It helps in muscle building. Helps convert body fat into muscle. Persistent exercise coupled with a reasonable supply of nutrients, to have a healthy abdominal muscles is just around the corner.