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Many people have tried to sit-ups in order to train the abs of the male god and the vest line of the goddess, but after insisting on it for a period of time, you will find that the abdominal muscle line has no traces of emerging, so you give up the abdominal training plan, and hype, sit-ups can not practice the abs at all, and advise the people around you not to fall into the minefield.
So why can't sit-ups practice abs lines? There are 2 reasons for this:
1, your body fat rate exceeded the standard. Excess fat can cover the muscle fibers, and no amount of effort will allow the abs lines to stand out. To improve the efficiency of abdominal training, we need to reduce the body fat rate below a certain level and avoid fat covering the muscle fibers.
Boys' body fat rate is best controlled below 15%, girls' body fat rate should be controlled below 20%, combined with a scientific abdominal training plan, you can effectively practice the abdominal lines.
For people who exceed the body fat rate, we should do more aerobic exercise to brush fat, such as jogging, jumping rope, opening and closing jumping, dancing, aerobics, playing ball and other sports to brush fat, rather than local training.
The fat burning efficiency of local training is relatively low, and it is not as fast as the whole-body aerobic exercise to brush fat. Whether your stomach is full of meat, or worship meat, elephant legs, fitness and weight loss should choose aerobic exercise, adhere to 1 hour of exercise every day, combined with scientific diet management, can increase the body's calorie gap, effectively brush low body fat rate.
2. The abdominal abuse action is too single. Pure sit-up training can only exercise the transverse abdominal muscles, can not exercise the lower abdominal muscles and oblique abdominal muscles, and the abdominal muscle lines naturally cannot be highlighted.
Our abdominal muscles are composed of multiple small muscle groups, and if we want to practice clear abdominal muscle lines, we need to carve abdominal muscle groups from all directions and angles, which requires us to choose different actions for stimulation, such as supine leg lifting, supine bicycle, Russian rotation and other actions, so as to practice the abdominal muscle line faster.
Seeing this, have you noticed some misunderstandings and problems in your abdominal abuse training? We must correct the misunderstanding in time in order to spend less effort and achieve more efficient exercise.
Below is a set of abs training to learn the standard trajectory of the movements, allowing you to quickly improve your muscle dimension!
Action 1: Lie on your back with straight legs and curl Your abdomen Insist on 10 times, repeat 4 sets.
Action 2: Supine leg lift The action is repeated 10 times in 4 sets.
Action Three: Russian Turn Repeat 15 times, repeat 4 sets.
Movement 4: Support the hip lift and close the abdomen 10-15 times, repeating 4 sets
Action 5: Prone opening and closing jump 10-15 times, repeat 4 sets
Action 6: Alternate plate support 10-15 times, repeat 4 sets
Note: This set of abdominal abuse training only takes 15 minutes a day, and can be trained once every other day, giving the muscles enough time to repair, and there is no need to exercise every day. Stick to it for 2 months and believe that you can touch your own muscle lines.
After practicing the abdominal muscle line, we can't stop the abdominal abuse training, otherwise the hard-earned muscle lines will gradually deteriorate, and you will return to your normal figure. Only by maintaining the abs line 2-3 times a week while controlling the body fat rate can you maintain a good body shape.