10 练习建设 6 块腹肌在 90 天
Everyone wants to look smart and eye-catching, that’s why they tried different tactics to build Abs. But then again some wants that look within a few days or weeks, that’s why they use a different shortcut, tricks or take a different supplement: but all these supplements can’t work except harm your body. It’s always good to use a way that creates your body stunning and make you healthy too.
在这篇文章中, we will tell you how to build 6 pack abs in 90 days with 10 different exercises. You can do at your home or gym too. If you don’t have much money to go gym then it would be the best exercise for you. Every good thing takes time and keeps in your mind that there is no magic pill that will build your 6 pack Abs in some days.
后 90 days you will see a visible difference in muscle building and fat loss after doing those 10 exercises to build 6 pack abs in 90 天.
这里有 10 Exercises to build 6 pack abs in 90 天.
Don’t forget to stretch the body before doing the exercises. Because stretching upper arms and body are essential.
Lie on your back on the mattress. Rest your hand on the front of the chest. Bend higher body and lower along. Hold your knees with the hand and instantly let it go. Straighten the upper body and lower legs using abdominal muscles. Repeat this exercise ten to twelve times.
Lie on your back on the mattress. Stretch the upper arm on one side of the body and keep level on the ground. Keep the lower leg extended against the ground. Bend the higher body with higher arm and stretch on the side. Repeat this exercise also ten times.
Vertical Leg Crunch
仰面躺下. Hold your hand behind your head. Flex the lower leg slowly using with abdominal muscles at hip keeping knee joint in straight position. Don’t forget to keep your shoulder blade flat on the ground. Repeat this exercise for ten times.
Lie on your back on the mattress. Hold your arms behind the head while legs rested flat on the ground. Flex the lower leg at knee and hip. Bring the knee joint to the abdomen as much as possible. Keep your upper body straight against the earth. Then bring the knee in resting position. Repeat this exercise ten times.
Ball Lift Crunch
You have to lie flat on your back. Then hold the ball between your legs underneath the knee joint. Keep your arms flat on your side. Lift the arms with both the legs as much as you can do. Then hold the ball in final position as much as possible. Then slowly rest your legs on the ground. Repeat this exercise ten times.
Full Sit-up Crunch
Lie straight on the mattress. Bend knee and hip joint. Keep your foot firmly on the ground. Then hold your both arm over the chest. Flex higher body close to knee joint as long as possible. Repeat this exercise ten to twelve times.
Crunch in Standing Position
You have to stand straight with legs about feet away from each other. Grip your both hands behind the head. Flex upper body onward as much as you can and do not bend your lower legs. Repeat the exercise ten times.
Crunches in Sitting Position
You have to sit straight on a chair. Always make sure that your foot should be rested on the ground. Hold both hands behind your head. Then you have to bend slowly using the abdominal muscles. Then straighten your back slowly and sit straight. Repeat this exercise ten to twelve times.
Abdominal Crunches On The Ball
You have to sit on a ball sized 1.5 至 2 feet in diameter. Keep your arm crossed around your chest. Then twist your upper body toward the knee joint. When you are doing this exercise, make sure that the ball should not move. Repeat this exercise ten times.
Hanging Leg Lift Crunch
You have to use any fixed bar, which can hold your weight easily. Then hang on the bar with both of your arms while your knee is bent. Then bring the knee toward the abdomen. Repeat the exercise 12 至 15 时.