How to get the perfect abdominal muscles in an effective way

How to obtain perfect abdominal muscles in an effective way

Before the beginning, you must say that beautiful abdominal muscles do not mean high waist and abdomen strength. The so-called waist and abdomen strength in our daily life is actually the strength of the lower back and hips, especially the hips strength. The waist and abdomen are difficult to actively exert force. The connection between the waist and abdomen is the buttocks and the lower back. Therefore, the waist and abdomen strength we usually call is actually the hips strength. The so-called stagnation ability is also determined by the strength of the buttocks.

  Next, let’s talk about how to obtain perfect abdominal muscles in an effective way. Although our abdominal muscles have long been covered by thick fat due to transformation, I also had clear abdominal muscles in the past, haha. Abdomen muscles are also muscles. Although they are small muscle groups, they must also follow the principles that other muscles must follow, namely diet, methods and frequency.

 1. Let’s talk about diet first. Abdominal muscles are a very special part. The abdominal muscles in all parts of the body have the most demanding diet. Because the abdomen and face are the most likely parts to accumulate fat, many people will first change in these two parts when they get fat. Therefore, for abdominal muscles, multiple meals a day are necessary, and multiple meals a day can solve the problem of fat accumulation in the abdomen.

  2. It is not possible to not eat. Many people adopt the method of reducing fat by not eating dinner or using fruit instead. The most likely problem in this way is to break the level of hormone secretion. In this way, you can lose fat, but you cannot lose fat. Therefore, three meals a day are necessary, especially breakfast is the most important. Therefore, if you cannot eat more meals a day, you must not lose fat by one meal or two meals a day.

 3. What to eat is very important. High carbohydrate, high calorie, high fat, etc. must be eaten less or even not. You may have heard that bodybuilders’ food is generally boiled. Boiling here is not a method of boiling fish in water, but boiling it in pure white water without adding any seasonings. It is to reduce carbohydrate, calorie and fat intake as much as possible and keep low fat. Such as snacks, beverages, rice and flour, and pork must be restrained. Abdominal muscles are different from other parts, so low fat must be maintained to maintain a good shape of abdominal muscles. However, low fat is not a particularly good thing for basketball, especially for amateur players. So what are the benefits of abdominal muscles? Let’s talk about it at the end.

Let’s talk about the method issue. Abdominal muscles are also muscles, so the correct method is also a necessary condition for obtaining muscles. Abdominal muscles are divided into two parts, rectus abdominal muscles and outer oblique muscles. Let’s focus on rectus abdominal muscles, because you are not purely good at bodybuilding, and it is not necessary to pay too much attention to the outer oblique muscles and it is not very necessary to look at it too much. Moreover, what you usually see is rectus abdominal muscles.

The rectus abdominal muscle can be divided into two parts: the upper six pieces and the lower abdomen. The lower abdomen is the most difficult to practice, not because you have not practiced enough, nor because of congenital genes, but because of the wrong method. Let’s talk about the upper six pieces first. The simplest and most practical method is sit-ups, but sit-ups should also pay attention to the methods and methods. The two most important points may be the easiest to ignore.

First, the position of the hand, not the back of the neck, but the sides of the ears, so that there will be no greater pressure on the lumbar spine.

Second, the amplitude of the lifting, many people are sit-ups on the elbows. When you touch your knees, you can try it. At this time, your abdominal muscles are anti-loose. This violates the most basic principle of muscle training, that is, muscles keep contracting. Therefore, as long as you keep the shoulder blades off the ground, the upper six-pack abdominal muscles will be stimulated very well. You must have watched a video of the abdominal muscles in eight minutes. Sit ups are all at this amplitude, but the specific movements are slightly different. The training of specific abdominal muscles is controlled by the amplitude of the sit ups, such as training the first row, second row, and third row abdominal muscles. Therefore, controlling the amplitude of the sit ups is the best way to train the six-pack.

Many people are not familiar with the lower abdomen. The two best movements are sit-ups and legs raised on the back. The postures of these two movements are also very critical. For example, two points that must be paid attention to when raising legs on the back.

1. The legs should always be straightened. If there is bent, it will cause too much force on the buttocks and not trained properly.

2. The legs should be lifted at 90° to the abdomen, that is, just feel the contraction of the two abdominal muscles in the lower abdomen. The second movement is sit-up, which is a movement that the weightlifting team likes to practice, especially the method of holding the barbell plate behind the neck. My suggestion is this method for middle-aged and senior trainers. It is best to not bear weight or choose to carry weight on the chest for beginners and juniors. This is the same principle for ordinary sit-ups. Although carrying weight behind the neck can improve strength, the pressure on the lumbar spine is too high. What you need to pay attention to is the amplitude of the rise, that is, feel the amplitude of the contraction of the lower abdomen.

 As for the external oblique muscles, I won’t say much about it here. If you are interested, you can add the rotation movements to ordinary sit-ups. Therefore, it seems that eight-minute abdominal muscles are a good way to train abdominal muscles, but this method is not necessarily suitable for everyone. It is due to its high frequency and intensity. It took me nine and a half minutes to do this plan at the fastest time, and the intensity is too high. So it is very important to choose the strength that suits you.

Another method for abdominal muscles is the abdominal muscle wheel, but abdominal muscle wheel is not just abdominal muscle training. It has certain requirements for torso strength, that is, core strength and hip strength. If you can do one with standard standing posture, then your torso strength is already considered good. Of course, the posture must be standard, try to keep the body parallel to the ground, and the effect will be the best. If you can't do standing posture, you can choose the kneeling position training method. I like to use the abdominal muscle wheel very much because I don't like isolated movements of bodybuilding, and the abdominal muscle wheel is also a small compound movement.

Although abdominal muscles can be trained every day, as muscles, training every day is not conducive to recovery and maximizing the effect. In other words, abdominal muscles should also be like other muscles. Then, it is best to feel the accumulation of lactic acid the next day after training. My muscle pain is the best. I usually have difficulty getting out of bed the next day of training, and my abdominal pain will be painful when I smile. Since that is the case, it is unrealistic to practice abdominal muscles every day. My suggestions are that if your training plan is very mature, it is best to do 1-2 times a week, and you can maintain a good abdominal muscle training results at a high intensity and slight intensity at a time. In this way, you can make it easier. Maximize abdominal training, and do not become too tired every day, and achieve a real result with half the effort. As for the intensity, don’t be too big. For example, 8-minute abdominal muscles are not suitable for trainers below the intermediate level. If you do 8-minute abdominal muscles for 20 minutes, it’s better to practice 200-300 abdominal muscle movements a day. Don’t ignore the standard of the movements in order to complete the 8-minute abdominal muscles. As for the same sentence, it’s better to be lighter than fake. If you are at the primary level, then 300 abdominal muscle movements, 200 sit-ups, and 100 legs are a good training volume.

Finally, let’s talk about the so-called function of abdominal muscles. The biggest function of abdominal muscles is beauty. Eight neat and obvious abdominal muscles are pleasing to the eye. However, not everyone can have neat abdominal muscles. Due to genes, it is difficult to correct the neatness of the eight-pack abdominal muscles the day after tomorrow. As we all know, not everyone at the Olympic level has neat abdominal muscles. Secondly, the function of abdominal muscles is also a helping point during deadlift. Although the abdominal strength is not great, good abdominal strength is also very helpful for straightening the torso during deadlift. Finally, abdominal muscles are actually a very embarrassing part in basketball. You can carefully observe NBA-level players. Almost few of them have real eight-pack abdominal muscles that can be compared to bodybuilding. Generally speaking, the abdomen are generally The fat is thin and the abdomen is flat. This well-trained abdominal muscle requires too much attention and too much attention is spent on related training. My suggestion is not particularly for beauty, just maintain a certain abdominal muscle contour, without the need for particularly obvious abdominal muscle shape, because although it is not difficult to develop abdominal muscles, abdominal muscles should be considered the best practice compared to other parts, because the posture and movement requirements are far less complicated than those of legs, chest, and triangles. However, it is difficult to practice abdominal muscles well, because of special dietary requirements. A normal diet can produce good chest shapes and leg shapes, but if you want to have obvious abdominal distancing, the work you need to do outside of training is much greater than other parts. Therefore, it is difficult to have both fish and bear's paws, and how to choose depends on everyone's interests.