Without Patience And Hard Work Nobody Get Six Pack,”This is True.”
Everyone want six pack.And everyone already have six pack but it covered up with a few inches of fat that lies on top of the six packs.A six pack is a sign of fitness and strength physically and mentally.Everyone want six pack but without patience and hard work nobody get six pack.This article will help to get six pack abs who you want…
If you want six pack Do these exercise…
Lie on your back with your knees bent and hands placed behind your head. Then try ‘digging’ your heels into the floor, contracting your hamstrings, whilst performing an ordinary crunch.
start adding more challenges. Find an incline bench. Do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.
Lie on your back with your knees bent and your arms straightened behind you. Then, keeping your arms straight above your head, and perform a crunch. The movement should be slow and controlled.
Pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Lower back down slowly and controlled. Don’t let your head touch the ground.
Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up until they are at a 90 degree angle. Lower your legs and repeat without letting your legs touch the floor.
Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is also known as the plank, and it trains your core to hold the body in place. Hold this position for as long as possible.
Beginners should be aiming to start off with at least 45 seconds, Regular abs workers are known to achieve over 5 minute static holds.
Abs roller Exercise–
Hold the abs roller while kneeling down on the floor. Slowly push the abs roller out away from your body, extending your arms. Go down as far as you can without touching your torso to the ground. Yours arms should be well outstretched above your head.
Try a barbell ab roll out if you don’t have an ab roller. Use an Olympic barbell loaded with 5 or 10 pounds on each side.
Get into push up position, with your hands on the barbell instead of on the ground. Slowly lift your hips and bring the barbell back towards your legs, until your legs are perpendicular to the ground and your glutes are all the way back. Go back down slowly and repeat.
Some other tips to getting six packs——-
Lose fat— You need to lose some of that extra fat over your abs. For losing extra fat you would be running, jogging, bike riding, dancing and rowing, often 3 to 5 times per week for at least an hour .
Drink more water everyday—To find out how much water you need to drink as a minimum per day for losing weight. So a person would need to drink a minimum of 2.2 liters a day. Its very helpful to getting six pack fast so Drinking too much water several liters.
Sleeping- In one study, scientists compared individuals who got 5.5 hours of sleep per night, and individuals who got 8.5 hours of sleep per night. The individuals who slept 8.5 hours per night were able to lose more body fat than those who slept only 5.5 hours per night. So sleep 8 to 9 hours for getting great abs.
so these are the some important tips to get six pack easy and fast,Do follow these tips and get six pack to easy way….