Practice the tempting six packs: Four key points of abdominal muscle training

Abs muscles are a topic that troubles many fitness enthusiasts. From the moment they stepped into the gym, many people set the goal of developing six-pack abs

　　However, after a few months of training, the chest muscles gradually became stronger and the arms gradually became thicker, but the abdominal muscles were only flat, and there were no clear traces of the blocks, which was really frustrating.

　　What kind of muscle are abdominal muscles?

　　The scientific name of the abdominal muscles is rectus abs (Rectus). abdominis) is the muscle on the surface of the abdomen, extending from the chest to the pubic bone. The middle of these two long muscles is divided into pieces by tendons like cutting tofu, but because the bottom part is longer and not so obvious, the goal of fitness is to train the six-zone 3 muscles above the navel, which is commonly known as the six-pack muscle.

　　Girls' abdominal muscles are commonly known as the vest line. Because girls have more body fat and lack the hormones that produce muscles, it is not easy to train into six-pack muscles like boys. At most, they can become shadows on both sides of the navel, like wearing a vest.

　　The key to training abdominal muscles

　　Many people's abdominal muscles are not because they are not working hard enough, but because the method they use is wrong or the concept is wrong, which makes the training effect not as expected.

　　1. While practicing abdominal muscles, you should also lose fat:

　　If you want a six-pack abs, it is not enough to do muscle training alone. Don’t forget that the abdomen is one of the most likely parts to accumulate fat. The muscles that have been trained are covered by fat, and of course they cannot be seen.

　　It is generally recommended that boys have less than 10% body fat and less than 18% for girls to have the chance to see the abdominal muscles surface. Therefore, through some systemic exercises and a good diet is the key to developing abdominal muscles!

　　It is worth mentioning that many people think that sit-ups or crunch exercises can reduce fat on the belly, which is a completely wrong concept. Fat is reduced throughout the body and without local weight loss

　　2. Doing too fast

　　Many people are eager to have a bite and do a few times when exercising their abdominal muscles. Hundreds, but this often does not achieve too many effects

　　　While too fast movements can easily make you use inertia and make your target muscles lazy. What you need to do is to squeeze your abdominal muscles as much as possible when contracting, stretch them as much as possible, and slow down as possible to feel the burning sensation of abdominal muscles!

　　3. Do too many times

　　When I was a child, who did more sit-ups in the physical education class, but this is not what we want!

　　Concentrate on every movement, pay attention to breathing, spit out the air in the lungs when rolling up the abdominal muscles, so that your abdominal muscles can tighten to the greatest extent, and inhale when falling, so that your abdominal muscles can start to lengthen!

　　Strive to do the best every movement. Don’t care too much about how many times you have to do!

　　4. Don’t focus too much on abdominal muscles

　　Many people are calm After determined to pursue six-pack abs and vest line, I started to train the abdominal muscles crazily every day. This is actually not very good! 　　Abs belong to small muscle groups, and from the perspective of training investment, it is not suitable to spend a lot of time and energy to train isolatedly. Most training movements will participate in a lot of work! For example, squat, deadlift, rowing, pull-ups and other movements, the activation rate of these movements is often more effective than isolated abs curls!

　　This is why many athletes do not deliberately practice abdominal muscles in isolation, but their abdominal muscles are very beautiful!

　　In addition, during exercise, the main role of abdominal muscles in life is to stabilize the torso and protect the lumbar spine. Too many spinal flexion movements may not be very good! Instead, it is recommended to perform more core and stable training to improve the overall coordination of our body!