1.Perform a high number of repetitions daily. Getting a six pack is not going to be easy, but the sit-up works both your lower and upper abs. Keep your abdominal muscles contracted throughout the exercise movement and plan on doing at least 500 or more sit-ups a day.
每天做大量的重復(fù)。想要練就六塊肌肉沒有那么容易，但是仰臥起坐能鍛煉上腹和下腹。在鍛煉的過程中，讓你的腹肌不斷收縮。并且每天至少做500個或更多的仰臥起坐。

2.Add some weight and resistance. Clasping a weight plate to your chest when performing regular sit-ups will add much-needed resistance to the exercise movement. You can also use resistance bands or pulley systems at the gym while performing the sit-up motion to add extra weight. This will stimulate muscle growth in your abdominal muscles and constantly keep them challenged.
增加重量和阻力。在做仰臥起坐的時候，緊握負(fù)重板，放在胸部，這樣在鍛煉過程中，就增加了急需的阻力。在做仰臥起坐增加額外力量時，你也可以運(yùn)用健身房的阻力帶和滑輪系統(tǒng)。這樣不僅能刺激腹部肌肉的增長，并能讓他們不斷受到鍛煉。

3.Avoid the plateau effect by switching the emphasis in the exercise. Although you will essentially be performing the same motion during exercise, you will want to lower yourself to the ground very slowly. This will help you switch the focus of your sit-up to the lowering motion, which will train your muscles in a different fashion. When you perform an exercise this way it is known as a negative repetition and it keeps your muscles from getting used to an exercise.
通過轉(zhuǎn)變鍛煉重點(diǎn)來避免高原反應(yīng)。盡管在鍛煉中你基本上還是做著同樣的動作，你會慢慢的讓自己靠近地面。這樣會幫助你將仰臥起坐的重點(diǎn)放在下降的動作上，這樣是通過另一種方式來鍛煉你的肌肉。你這樣鍛煉的話，就是消極重復(fù)，會防止你的肌肉習(xí)慣于一種鍛煉方式。

4.Mix in some aerobic exercise. While performing your daily regimen of sit-ups you will also need to realize that a moderate to high amount of aerobic or cardio exercise will need to be performed. Aerobic exercise that helps you shed weight will bring out the definition and "cuts" in your abs. Sprinting, jogging, jumping rope, swimming laps, and even walking briskly are all good aerobic exercises for you to perform.
鍛煉中加一點(diǎn)有氧運(yùn)動。在做每日的仰臥起坐中，你也需要意識到適當(dāng)?shù)拇罅坑醒踹\(yùn)動也是必須的要做的。幫助你減少重量的有氧運(yùn)動有下列這些。短跑，慢跑，跳繩，游泳，快走，這些對你來說都是很好的有氧運(yùn)動。?

5.Eat a low fat diet. Cutting sugars and bloating salts from your diet is essential if you ever want to see your six-pack. Omitting high-fat items from your diet is also a must in order to bring out the definition you desire. Eating high fiber foods, slow burning carbohydrates like rolled oats, wheat and bran is best. You should also consume lean sources of protein like fish, skinless chicken, peanuts and legumes.
低脂飲食。你還想要你的六塊腹肌的話，減少飲食中糖和鹽的攝取量都是很重要的。飲食中去除高脂食物也很必要，從而達(dá)到你想要的目標(biāo)。攝入高纖維食物和緩慢燃燒的碳水化合物，例如：燕麥、小麥和小麥麩皮，這些都是最好的。你也需要消耗精藝蛋白質(zhì)食物，如魚，去皮雞，花生和豆類。