Tip: This plan is suitable for reference by friends with a certain strength foundation.

Stan McQueen, an outstanding figure in the American NPC bodybuilding competition, has designed a perfect abs training plan for you. Compared with the plan for building abdominal muscles designed by Lee Priest, it takes less time It is shortened by 1/4. Although the points he made are incredibly simple, they are extremely practical and many of his students have tried them with satisfactory results. This time he spends four weeks working on sculpting your "summer abs."

1. Controlled movement

Controlled movements are a must when training to sculpt your abdominal muscles. Always focus all your energy on the contraction and stretching of the abdominal muscles during each exercise, especially through contraction to experience the "burning" of the abdominal muscles in the last few exercises of each set. For example, when doing hanging leg raises, use the abdominal muscles to The contraction force of the abdominal muscles drives the legs closer to the body; when doing positive compression, the main focus is to use the contraction force of the abdominal muscles to lift the upper back, while the lower back is still close to the ground, so that the chest and ribs are pressed down. I moved my body back and forth from the base up to complete each exercise, focusing on quality rather than quantity. Many people try to do a certain exercise hundreds of times at a time, or do it in a particularly slow or fast way. In fact, this is a waste of time.

2. Reasonable diet

No matter how hard and persistent you train your abdominal muscles, if there is a thick layer of fat covering your abdominal muscles, it is all in vain. Proper diet and aerobic training are necessary to clean up abdominal fat, and they are also the basis for sculpting summer abdominal muscles.

Before investing in four weeks of hard abdominal muscle training, it is very important to establish scientific and reasonable dietary concepts and habits. For example, in the low-calorie diet trend, potatoes are a good low-calorie carbohydrate food, but they are a bit extreme for some high-volume and high-intensity bodybuilders. Bodybuilders must learn to carefully calculate the appropriate intake of carbohydrates based on the guidance of coaches or relevant knowledge, and appropriately change the types of carbohydrates. Complex carbohydrates, such as foods based on white cereals and vegetables, should be added to the diet plan. , and you need to know how many grams of it are ideal for you.

3. Carving “Summer Abs” Plan All Around

This is a kind of strengthening abdominal musclesThe training plan uses 2 exercises to form a super group and uses three circuit training to stimulate the abdominal muscles with shocking intensity.

Exercise 1: Hanging leg raise

Mainly targeted at the lower abdomen. Like other ab exercises, hanging leg raises work the entire abdomen from different angles. When practicing, first hold the bar and hang to fully appreciate the extension of the trunk. Bend your knees slightly, then slowly lift your legs up until they are parallel to the ground. Hold them at the highest point for about half a second before lowering them. Keep your knees slightly bent. If your legs are straightened, excessive pressure will be transferred to back. Always feel the stretch in your abdominal muscles during exercise and avoid other external assistance. Exhale at the top of the movement and hold your breath as you come down. Do not swing or lift your legs suddenly, and do not drop your legs without control. This will reduce the pressure on the abdomen and greatly reduce the effectiveness of the exercise. If it is difficult to do 20 times/group in a controlled way, you can lower it to 15 times/group. Do not use deception to obtain the prescribed number of times. You can feel the burning of the abdominal muscles in 15 times/group than in 20 times/group without feeling it. The effect is better.

​Exercise 2: Positive compression or Roman chair sit-ups

Roman chair sit-ups mainly target the upper abdomen. These two movements seem simple, but to truly achieve the best training effect, you must use the contraction of the abdominal muscles to promote the compression of the chest and ribs. The two exercises have a small range and relatively short movements. Make sure your upper body is curled inward when completing the movement, and never raise and lower your back stiffly. By curling the torso inward, using natural movements to compress the abdomen, bend the spine to bring the ribs closer to the pelvis, and gradually extend and restore. While strengthening the rectus abdominis, in order to drive the external oblique muscles and serratus anterior muscles to participate more in the movement, you can alternately perform exercises by crossing one elbow to touch the opposite knee. Pass

With 20 reps/group of exercises, your abdominal muscles will feel "burning".

Four weeks of summer as soon as possibleTrain your abdominal muscles! And train other body parts with the same intensity to ensure that your abdominal muscles will get graceful contours and obvious bumps, and a satisfied smile will appear on your face. When you walk on the beach in summer, people Will cast envious eyes!

Note: Do 1 set of sit-ups immediately after completing 1 set of hanging leg raises. Rest for 30 to 60 seconds before doing the next cycle. Repeat three cycles in total. Beginners can use this program on three non-consecutive days per week: advanced bodybuilders can use this program on 5 consecutive days from Monday to Friday.