For 6-pack abs like Pham Huong and Chi Pu, you should learn the following exercises

In Vietnamese showbiz, there are many beauties who possess a well-proportioned physique with 3 glamorous measurements, especially slender waist, toned and muscular abs, on both sides and form two straight lines of numbers. 11 such as: Minh Tu, Elly Tran, Nha Phuong, Ngoc Trinh, .

But recently, how coincidentally, in the same day, there were 2 beautiful people posting pictures of perfect abs as well as the names mentioned above are Pham Huong and Chi Pu. Although each one looks different, they both exude a healthy and modern beauty thanks to their neat body and 11th abdominal muscles without any extra fat.

Pham Huong

Miss Universe Vietnam not only owns flat round 2 but also extremely slim, toned and well-known in the 11th zone.

Before that, although very confident in the croptop shirt showing off slender waist, but at that time, the beauty still did not have the clear abdominal muscles as present.

It can be seen that at this time, the abdomen of Hau is very slim but still does not have a clear muscle.

But thanks to the hard work of the gym, she was officially recognized and enrolled in the list of the most beautiful beauties in the second round of showbiz in Vietnam.

 

The gym images are constantly updated on her personal page.

Chi Pu

Not long after Pham Huong posted photos, Chi Pu also updated his new status on his personal page, making many people feel excited because of the coincidental coincidence of these two beautiful people.

The airport fashion is like water distilled to show off the waistline of the ants, clearly the 11th abdominal muscles of the female singer 'I stay'.

Although owning a small, slender body and a modest height, Chi Pu still makes many people jealous because of their slim, flat waist.

With serious and hard training, her results are not only a waistline but also a clear abdominal muscles, creating a healthy, dynamic and modern beauty.

She combines many different forms of exercise to maintain a fit and neat physique.

Instead of the traditional beauty, young people today tend to approach closer to the healthy and modern beauty of international standards. And the 11th abdominal muscles of Pham Huong and Chi Pu are one of the top criteria for that new beauty.

If you are having an inferiority because your bread waist is still hesitant. Keep up with the new beauty trend by standing up and exercising immediately following exercises to increase muscle and fat reduction below:

1. Ab Roller

This is the most appropriate exercise to warm up and heat up the abdominal muscles because it is not too heavy and has the most comprehensive effect on the whole round 2.

Doing:

- Kneeling on the training floor, two hands hold a dumbbell

- Roll the dumbbell forward until you feel the tense abdominal muscles

- Perform 3 rounds with the maximum number of thrusts possible

- Break in the middle of the 15-second break.

Note: You should not practice on slippery tile floors but practice on yoga mats or carpeted floor floors. Do not roll the weights too far, avoid the case of locking the back, or not being able to return to the original position.

2. Dead Bugs

This action effectively affects the abdominal muscles, buttocks and thighs, helping these muscles to thoroughly firm.

Doing:

- Take a carpet, spread out and lay on your back on the floor

- Two pillows bend up to 90 degrees. Hands stretched straight towards the ceiling

- Breathe out, while stretching your right leg straight forward (your feet don't touch the floor), your left hand goes high over your head

- Inhale and return your hands and feet to the original position

- Do the same for the left

- Episode about 10-15 times, repeat in 3 rounds.

3. Forearm Planks

Forearm Plank does not require too much movement or movement but is very effective in firming abdominal muscles because at the same time all core muscle groups must be combined.

Doing:

- Put your elbows on the ground just below your shoulders and hold your hands tightly

- Your feet are wide with hips and your toes are straight against the ground. Your toes, elbows and hands are the only points of contact with the ground.

- Squeeze the abdomen toward the spine and hold this position for at least 30 seconds

Note: Trying to keep for as long as possible, an average healthy person should plank from 1 to 5 minutes.

4. TRX Reverse V

This action helps you practice intercostal muscle groups, abdomen, waist, and buttocks.

Doing:

- Put 2 legs on 2 straps of TRX wire, straighten and shape your body as if you were practicing plank

- Try to keep your legs straight and not hunchbacked, your palms clenched, use your toes to pull the straps back and lift your buttocks up to form a V shape. Notice, the hand position does not change. Hold that position for a few seconds and stretch your legs, lowering your buttocks slowly to return to your original posture.

- Perform movements on seamless and repeat 10 - 15 times.

5. Sit-Ups

This is the most classic and basic abdomen exercise.

Doing:

- Lie on your back on a specialized bench, put your foot under the cushion

- Hands clasped in front of their chests or put them behind their heads

- Perform exercises by lifting the body up, focusing to move slowly and within control, contracting the abdominal muscles and exhaling, hold the position for a few seconds and then begin to inhale and lower the body slowly. back to the old position.

- Repeat the movement at least 20 times. Can be divided into 3 rounds to practice.