如何获得清晰的腹肌（How to get a clear abs）.doc

如何获得清晰的腹肌（How to get a clear abs） Developing a clear and solid abs is a system project that requires the participation of training and diet. Simply put, its the same time that youre applying resistance to your abdominal muscles while maintaining a reasonable diet to lose belly fat. The training of abs The physiological function of the abdominal muscles is to connect the trunk and lower limbs. Like the trunk of a tree, the abs are the backbone of our body. All abdominal muscle training is done by contracting the torso to the pelvis, or contracting the pelvis to the torso. Both methods are very important. This is why sit-ups and leg lifts are always the core of your abs. I often see trainers who are strong and weak, and in fact, solid abs require thorough and regular training. In the sit-up action, we move the torso, the fixed pelvis, while in the lift, we move the pelvis, and the body is fixed. To do a better job of crunching, we can lie down and place our legs on a flat bench, bend the knee 90 degrees, and look from the side as if it were a sitting position. When doing sit-ups, make sure your thighs are perpendicular to the ceiling so you can better isolate the abs. In the process, your shoulders will only lift about 30 centimeters from the floor, then perform as many times as you can, repeating 3-4 training sessions. Now lets look at the movements of the legs The first thing we need to do is suspend the body, which requires us to grab a horizontal bar and hold the width apart from the shoulder. After hanging up, lift up your legs to make your legs parallel to the floor, or bend your knees to lift your legs and keep your knees close to your chest. Action for lower abdomen lifting a leg is a very good training, a lot of bodybuilders also can choose in the machine for this exercise, the number of the same finish as much as possible in each group, for 3 to 4 groups as well. The frequency of abs training Below we look at a few times a week training for the abs, abs in a