I believe that many people would like to have a good figure and health. In fact, many exercises do not require going to the gym or fitness center, but can be easily started in our own homes in the
Happy Living style.
Six pack is the rectus abdominis muscle, which is a long, flat muscle that runs down the middle of the body. Its main function is to withstand the force when leaning forward and to help press on the abdominal wall to increase pressure for excretion. However, the nicknames that people call it all come from its distinct appearance of 6 parts, which can be clearly seen in people with little fat.
Exercise postures to build six-pack abs at home, no need to go to the gym. Today, UFABET has gathered them all for you to help build six-pack abs for men easily and in no time. Just be diligent in exercising regularly and you will have abdominal muscles. What are the postures?
Plank pose: It is a popular pose for building abdominal muscles and is very easy to do, but will make you sweat a lot. In this pose, we will do a push-up pose and place our elbows on the floor and stretch our body straight, using our toes and forearms as support. Keep our back straight and tighten our abs.
- Hold this position for 15 seconds, 2 sets.
Mountain Climbers, another popular exercise that involves doing push-ups, straightening your arms. But bending your knees toward your body, and starting to alternate left and right as if you were running up a hill. Tighten your abs.
- Do 20 repetitions, 2 sets.
Flutter Kicks. We will have to lie flat on the floor, arms close to the floor. With hands under the hips or buttocks. Lift the hips up as well, but do not use your hands to push. Lift the legs up alternately, left and right, while tensing the stomach. This position helps exercise the lower abdominal muscles and increases the strength in the thighs, hips, and buttocks.
- Do 20 repetitions, 2 sets.
Russian Twist. Sit on the floor with your knees bent and lean back slightly, avoiding arching your back. Then, bend your knees and lift your legs until your toes are off the floor. Extend your arms in front of you, parallel to your chest. Then, rotate your body to the left and right sides alternately. For added resistance, try holding dumbbells or a ball.
- Repeat 20 times for 2 sets (alternating left and right rotations count as 1 round)
V-Sit position. We must lie flat on the floor, hands touching the temples or back of the head. Lift the knees perpendicular to the floor, the toes floating up, push the knees towards the chest, elbows beyond the knees, and begin lowering the feet and back down to the floor. Return to the first position, but do not let the feet touch the floor at all.
- Repeat 20 times, 2 sets.
Mountain Climbers, another popular exercise that involves doing push-ups, straightening your arms but bending your knees toward your body. And starting to alternate left and right as if you were running up a hill. Tighten your abs.
- Do 20 repetitions, 2 sets.
Building a six-pack isn’t easy, but it’s not too difficult if you exercise regularly, get enough rest, learn to de-stress, control your diet and don’t rush.