The biggest mistake in developing abdominal muscles

Abs with lines are sexy and beautiful. Regardless of men and women, abdominal muscles are a sign of a good figure and are also the goal that many people pursue. This is understandable, but unfortunately, many people may never be able to exercise their abdominal muscles.

Why? Because too many people's training is too limited to abdominal muscles.

Netizens said: "I do XXX sit-ups every day, why do I still have no abdominal muscles?" Someone forwarded a set of P90X fitness videos, and many people's comments were "I only do abdominal muscle tear inside".

Recommend a four-minute family fast fitness series.

Abs muscles chapter

Pictures, animations, and videos on the Internet will be crazy as long as they are related to abdominal muscles. Recent related planks (Plank) The pictures and animations are crazy about Weibo like sex movies. Some people have begun to compare who has the most Plank postures and the time is longer.

Animation pictures teaching ~ 8 abdominal muscle training methods: //www.jianshen8.com/jirou/yaofubu/3923.html

Unfortunately, it is okay to strengthen the core strength of abdominal muscle movements such as sit-ups and planks, but it is basically useless to train abdominal muscles, and it is useless to hold for an hour. Why?

First of all, most people have abdominal muscles, but the abdominal muscles are covered with fat and cannot be seen. Don’t believe it? Tighten the abdominal muscles and pinch the fat covered on the abdominal muscles to try it? So the fastest and most effective way to train abdominal muscles is to lose fat. If the fat is less on the abdominal muscles, the abdominal muscles will naturally be exposed.

The essence of fat is the excess energy reserve of the human body, so to lose fat, you must consume the excess energy. The planks do less work, even if the abdominal muscles are very sour, it consumes less energy, which is pitiful. Planks and sit-ups Such abdominal muscles consume too little energy, so the fat loss effect is extremely poor.

Some people may say, "If you practice more abdominal muscles, you will grow up?" Yes, through exercise, abdominal muscles may be a little bigger. But abdominal muscles are labor-resistant, containing more type I muscle fibers (red muscles), and have very little hypertrophy potential. This is also one of the reasons why we rarely see whose abdominal muscles are as thick and protruding as the biceps or quadriplegia. Indeed, some people have more abdominal muscles than others, but this is mainly due to the body fat ratio. The lower the body fat, the more obvious the abdominal muscles. Basically, it can be said that abdominal muscles are not trained, but abdominal muscles are "exposed".

How can we effectively remove abdominal fat and "exposed" the abdominal muscles? The answer is: whole-body exercise + Dietary adjustment

Full body exercise, especially high-intensity whole body exercise, which consumes a lot of energy and has good fat loss. Regarding exercise methods, running, swimming, etc. are all good whole body exercises. You can also do aerobics at home. Pump it Up (medium intensity), Insanity (high intensity), etc. can be done at home, without equipment. There are many free videos on the Internet, you can search.

My own four-minute home fitness series is high-intensity, including: weight squats, getting up and jumping, abs, chest and back, hips, Wait. Each set of movements only takes four minutes, and you can choose two or three movements to do it in series. You can have a good exercise effect in more than ten minutes. It is suitable for people who have a certain foundation in exercise and don’t have much time to go to the gym.

Losing one pound (about 0.9 catties) of fat requires about 3,500 calories. For a person weighing 150 pounds (about 135 catties), walking for an hour at a speed of 7.2 km/h will consume about 5 calories. 00 calories. This way, you can lose about a pound of fat for seven days in a row.

The calories consumed in a standard posture are about 211 calories, which is much less than running (about 544 calories). Therefore, even if someone can do Plank for an hour a day, it will take about 20 days to lose a pound of fat. Moreover, most people can only do Plank for a few minutes, so who can do it for an hour? So relying solely on Plank It is no surprise that the effect of training abdominal muscles is minimal.

Regarding diet adjustment, what to eat? How to eat? How to eat? I am in the video - Change body shape and healthy diet principle (http://t.cn/zYr6Nzh ) has already made it very clear, so I won't repeat it here. I just want to say one thing: many people think that if they exercise, they can not control their diet. Some people even eat casually because they exercise. However, many people overestimate the energy consumed by exercise and underestimate the calories consumed by eating, which leads to a body fat increase instead of losing. Only by exercising and dietary adjustments can the combination of the two achieve long-term and effective fat loss effect. Good body shape, three points to exercise and seven points to eat is not empty talk.

In fact, the principle of fat loss is very simple. Many people know that consumption is greater than intake and reduce it. However, simple does not mean easy. Simple does not mean Easy. For many people, running a few dozen minutes of steps is much more painful than doing sit-ups or Plank, so they want to take shortcuts, only training their abdominal muscles and ignore whole-body exercises. However, there are scientific methods to change their body shape, but few shortcuts. As the saying goes, haste is not achieved.

I emphasize the importance of whole-body exercises to alkaline fat, which does not mean that you should not do abdominal muscle exercises. Sit-ups or Planks have a good effect on strengthening core strength and maintaining body posture. But we must make it clear that the main purpose of abdominal muscle exercise is to strengthen core strength; to train abdominal muscles, or "expose" the abdominal muscles, and reducing fat through whole-body exercises and diet adjustments is the key.