Six-pack abs are a manifestation of a person's good figure and self-discipline, but it is not that the abdominal muscles are not so easy in the lotus pond area. Many people insist on abdominal training for a period of time, but there is still no muscle line in the abdomen.
Why do many people train abs but can't train abs?
Reason 1, the abdominal exercise action is too single, the abdominal muscles are composed of transverse abdominis, rectus abdominis, oblique abdominis and other small muscle groups, if you only do abdominal curl training every day, the abdominal muscles can not be exercised in an all-round way, and the abdominal muscles are naturally not easy to train.
If we want to train the abdominal muscle line, we need to choose different movements to stimulate the abdominal muscles in an all-round way, such as supine bicycle, Russian turn, prone mountaineering and other actions, and learn the correct trajectory of the movements in order to improve the effect of abdominal training.
Reason 2: The body fat rate is exceeded. Muscle fibers are under the fat tissue, if your body fat percentage is too high, you have a small belly, and the fat will cover the muscle tissue, then no matter how hard you try to train your abdominal muscles, you can't make the abdominal muscles stand out.
It is recommended that the body fat rate of boys should be controlled below 18%, and the body fat rate of girls should be controlled below 20% in order to make the abdominal muscles stand out.
People with excessive body fat percentage should strengthen aerobic exercise, such as jogging, skipping rope, swimming and other methods to improve activity metabolism, while managing diet and reasonably reducing calorie intake, so as to increase the body's calorie deficit, which can promote the decline of body fat percentage.
Reason 3: The training intensity remains the same. If you want to build your abs, you need to gradually increase the intensity of your training to give your muscles a deeper level of stimulation so that they can continue to grow and become stronger.
At the beginning, you can start with regular, basic abdominal exercises, and after a period of time, your core strength will be improved, and then the difficulty of abdominal exercises will be increased, which will help highlight your abdominal muscles.
The following is a set of abdominal abuse movements suitable for novices, repeat every other day, and insist on 2 months to train charming abdominal muscles.
Exercise 1: Supine crunches 10-15 reps, repeat 3 sets
Movement 2: Side support, knee lift, leg lift and elbow touch 10-15 reps on each side, repeat 2 sets
Movement 3: Sitting, bend your knees and abdomen 10-15 times, repeat 3 sets
Exercise 4: Reverse crunch 10-15 times, repeat for 3 sets
Movement 5: Lie on your side and crunch 10-15 times on each side, repeat 3 sets
Movement 6: Supine Cycling 10-15 reps, repeat 3 sets
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