How to train abs at the gym Gym abs training equipment

Gym equipment and professional, we can use it for fat loss and muscle gain to make the abs appear, the following we will take a week of training as an example to introduce you to the gym how to train abs.

First training

Thirty minutes rowing, twenty-five times side abdominal, fifteen times supine hip flexion. Starting with aerobic exercises can make the heart rate gradually accelerate and prepare the muscles for the later training. This set of exercises promotes weight loss and strengthens the abdominal obliques, glutes and lower abdominal strength. If the abdomen and hips soon become fatigued and tight, the number of repetitions is a little less, reaching fifteen or twenty-five on each side.

Second exercise

Exercise on the elliptical machine for thirty minutes and ten minutes supine leg raises and supine leg raises, alternating between the two. The training keeps your mind focused on muscle control, slow and focused on the movement, allowing you to build strong and firm muscles Make the abdominal and back muscles stronger, strengthen the abdominal and back muscles, prevent injury and shape the muscle contour. Do it slowly and concentratedly first, and then gradually speed up after the movement is accustomed to it, and then increase the number of times. Each movement, focus on the abdominal and back muscles, but also be careful not to let the neck, back, and shoulder injuries.

The third training

Run for thirty minutes, followed by forty reverse curls and forty hanging leg lifts. These abdominal exercises will strengthen the core, lower abdominal and lower back. Alternate for a total of forty reps in ten consecutive sets. Men should add another ten to twenty reps if they can, as long as you can keep the movement under control without distortion. Do not rush to do it all, the point is to let the muscles control the movement of the body.

The fourth training

Fitness bike practice for thirty minutes, do two sets of scissor alternate legs on a fitness ball, twelve times each, and three sets of supine cycling, fifteen times each. Put your hands behind your head and touch your elbow to the knee of the other leg during each movement. This is to practice the side abdominal muscles, previously practiced is the central abdominal muscles. Do one to two groups of fifteen times each.

The fifth training

Treadmill run for thirty minutes, followed by V brace, this action makes several muscle groups get exercise at the same time, strengthening the entire core muscles and allowing better muscle control.

Sixth and seventh training

Rest. One or two days a week off from aerobic exercise. Two days a week without practicing abdominal strength. Rather go a week apart to allow the muscles to recover and repair themselves. Overtraining is bound to get injured, don't train your abs every day. Adequate sleep can make training safe and effective. Because you are training, you are actually breaking down the muscle, give the muscle time to rest and replenish energy, and after the muscle recovers and lets it grow again, it is stronger than the original. Adults sleep seven to eight hours a day, minors should sleep eight to ten hours.