Attractive six-pack abs are the pursuit of many men, but such a figure is not something you can have if you want to practice. Why is it that your abs are slow to appear, while some people can easily train their abs, even if you insist on 200 crunches a day, there is no trace of training?
The following four aspects of analysis may provide you with some enlightenment.
First of all, you need to check whether your abdominal training plan is scientific.
The formation of abdominal muscles requires continuous and effective exercise stimulation, and if your abdominal exercises are too single, it will not be able to fully stimulate the abdominal muscles.
We need to choose different abdominal exercises for all-round stimulation, such as Russian turns, supine mountaineering, supine cycling and other movements, and at the same time, you need to learn the accuracy and standardization of the movements, so as to avoid injuries or poor exercise results due to wrong posture.
Secondly, abdominal exercises should not be too frequent
It is not advisable to train multiple times a day or exercise every day. The abdominal muscles are small muscle groups in the body that take about 48 hours to repair and grow after each workout. It is recommended to do ab exercises at least 3-4 times a week with adequate and effective stimulation each time.
Third, you need to pay attention to your body fat percentage.
If your body fat percentage is too high, even if your abs are already well developed, they will be masked by thick fat. The body fat percentage of boys should be controlled below 18%, and the body fat percentage of girls should be controlled below 22% to avoid excess fat covering muscle lines.
If your body fat rate is excessive and there is fat in the lower abdomen, it is recommended that you improve your activity metabolism and reduce your body fat rate through whole-body aerobic exercise, such as running, aerobics, swimming, etc., and at the same time carry out diet management and supervise your daily calorie intake, so as to create a calorie gap, accelerate fat breakdown, and create better conditions for the appearance of abdominal muscles.
Finally, lifestyle habits are also one of the important factors affecting the appearance of abdominal muscles.
Some bad lifestyle habits, such as staying up late, irregular diet, excessive stress, etc., may lead to endocrine disorders in the body and affect the appearance of abdominal muscles.
Maintaining good lifestyle habits for a long time, such as adequate sleep, regular work and rest, and reducing stress, will help promote the body's metabolism and health, thereby contributing to the appearance of abdominal muscles. opposite
To sum up, if you want to train your abs, you need to start with your ab training plan, body fat percentage, and lifestyle habits. Only by taking these factors into account will you be able to achieve your ab dreams.
Finally, a set of ab exercises are attached to help you exercise your abs in an all-round way! #头条创作挑战赛#
Action 1: Lying on a bicycle
Movement 2: Side support, knee lift, leg lift and elbow touch
Movement 3: Sit, bend your knees and tuck your abdomen
Action 4: Reverse crunch
Movement 5: Lying on the side and crunching
Perform 4 sets of 12-15 reps per movement, slow down the movement speed and feel the force on the target muscle group.