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In real life, you rarely see guys with six-pack abs, and you may still see them occasionally at the gym.

It's not as if your abs will appear if you train hard. And the guy with sculpted abs is one in a million and very good. What others can't do, he does, meaning that his perseverance and self-discipline is greater than the average person.

Those guys who have been able to build and maintain chocolate abs not only mean that they have a low enough body fat percentage, but also that they have stuck to abdominal training. The reason is that after you build your abs, they will fade away after you stop training for a while.

To get chocolate abs, you need to keep your body fat percentage below 15% to avoid excess fat covering your muscles. And the way to lower your body fat percentage is to start with which.

The first way is to start with your diet, controlling your calorie intake sensibly while balancing dietary nutrition and scientifically replenishing your body with the carbohydrates, proteins and fats it needs.

Do not over diet, calorie intake needs to be greater than the body's basal metabolic value and lower than the total metabolic value. You need to choose staple foods (a combination of coarse and fine grains), meat (low-fat chicken breast, beef and fish), eggs, dairy products, high-fibre vegetables and low-sugar fruits in order to maintain your body's metabolic level.

The second way is to intensify your fitness workout. The only way to burn more calories is to increase your activity metabolism. Fitness workouts should not rely on local training, but on full-body aerobic exercises, such as jogging, rope skipping, open-jumping, climbing, cycling and other training, 40-60 minutes of exercise per day, to lose excess body fat.

Finally, you need to add in abdominal training, targeting the obliques, rectus abdominis and transversus abdominis in order to develop a clear, pronounced abdominal line.

Many people only perform single curl training and neglect to train the lower abdominal muscle groups or abdominal obliques, resulting in a lack of visible abdominal lines. When training the abdominal muscles, we can add Russian twists, supine bikes, supine leg raises and other movements, so that the abdominal abuse will be more efficient.

The following, to the white share a set of abdominal abuse action figure, every other day training once, each 15 minutes will be able to stimulate the abdominal muscle groups in all aspects, training a good-looking six abdominal muscles.

Action 1, supine abdominal curl

Adhere to 15 times, repeat 3 sets