Six Pack is abdominal muscles that are flat and strong. Until it can be seen as 3 muscles on the left and 3 on the right, which together form the core muscles. The important thing in creating a six pack is eating a variety of nutritious foods, such as food. High protein, vegetables, fruits, whole grains, good fats, along with regular muscle-building exercise.
Building a six – pack requires both knowledge and effort to build strong muscles and reduce injury from exercise. We ยูฟ่าเบท has collected including correct abdominal muscle exercises and dietary methods to create a six-pack for you.
Protein is an important nutrient that helps increase muscle mass and helps build a six-pack. Therefore, you should eat more protein, 1.5-2 grams per day per 1 kilogram of body weight, along with exercise to build a six-pack and reduce belly fat. Good protein sources may include the following:
- Animal proteins such as chicken, beef, pork, lean lamb, salmon, mackerel, tuna, sardines, milk, cheese, yogurt, tofu.
- Plant proteins such as legumes, lentils, peas, chickpeas, almonds, sunflower seeds, pumpkin seeds, chia seeds, and flax seeds.
As for exercise poses that may help build a six-pack, there are 6 poses. Each pose should be repeated 3-5 rounds, 15-20 minutes per round. The various exercise positions are as follows:
Back Extension is a pose that helps exercise the lower back muscles. By lying face down on the floor Stretch your arms out in front of you and slowly lift your right arm, left arm, right leg, and left leg together. Keep your arms and legs about 1-2 inches from the floor. Hold. Then slowly bring your arms and legs down and repeat.
Vertical Leg Crunches: Lie flat on the floor and push your lower back into the floor. Put your hands together at the back of your neck. Keep your legs straight or cross your ankles. Then lift your legs up high and bend your knees slightly. Tighten your abdominal muscles by lifting your torso towards your knees. Exhale as you tense up and inhale as you return to the starting position.
Reverse Crunch is a pose that helps reduce the upper abdominal area. Lie on your back with your lower back pressed to the floor. Place your hands at your sides or behind your head. Then lift your feet off the floor and bend your knees until your calves are parallel to the floor. Once in this position, press your lower back to the floor, tense your abdominal muscles, and lift your neck. Then bring your leg back down to the starting point and repeat.
Crunch is an upper abdominal exercise. By lying on your back, knees bent, feet on the floor. Clasp your hands behind your neck and slowly lift your body up until your shoulders are off the floor. For those who want to increase their strength Be able to lift your feet into the air, bend your knees at a 90-degree angle, and pull your knees toward your chest as you lift yourself up.
Plank pose tenses muscles throughout the body. Place your upper body on your forearms flat on the floor. Tighten your butt and abs to prevent your back from arching. Slowly lift your torso off the floor. Then hold for about 5 seconds, or you can increase the time as your body gets stronger.
The Bicycle Maneuver is a position that is similar to lying down while riding a bicycle. By lying down with your lower back pressed to the floor. Put your hands together at the back of your neck. Raise your knees to about 45 degrees and slowly alternately straighten your legs, then alternately touching your left elbow to your right knee with your right elbow to your left knee.