Want to have beautiful abdominal muscles? The abdominal muscles also need to be heavy!

We often say that everyone has abdominal muscles. The reason why they can't see abdominal muscles is that there is a thick layer of fat on their stomach. If you want to see abdominal muscles, you need to have a sufficiently low body fat ratio!

　　As long as your body fat ratio is already 10% or below, your abdominal muscles can be used

　　But some friends find that even if your body fat is low enough, they don't feel very stylish... Why is this? 　　The reason is that your abdominal muscles are too small and not prominent enough

　　In addition to the reasons for body fat, you also need to have full and large abdominal muscles, so that you can get beautiful abdominal muscles!

What to do?

　　Make the muscles bigger (Muscle) Conditions of Hypertrophy

　　The conditions for increasing muscle mass are very simple. As long as the following 3 conditions are met, the muscles will basically grow:

　　a. Stimulate muscles

　　b. Provide nutrients

　　c. Repair and restoration

　　However, many friends ignore point 1 and point 3 and use the wrong stimulation method, but do not provide enough time to restore the abdominal muscles from training, thus hindering the growth of abdominal muscles!

　　The following are two misunderstandings of many friends in abdominal muscle training!

　　1. Only low-weight and high-repetition training

　　　Learn to review the weight and repetition of training with you (Repetition) The relationship between Maximum,RM) and muscle growth:

　　a. Enhance muscle strength: 1-5RM

　　b. Fat and fat: 6-12RM

　　c. Enhance muscle endurance: 15+RM

　　Whether it is rectus abdominal muscle or the internal and external oblique muscles are a type of muscle (although the slow contractile muscle ratio is slightly larger), so to increase the muscle circumference, we must regularly train the abdominal muscles within the range of 8-15RM.

　　But many friends only focus on carpenters, sit-ups, leg kicks and other body weight training. These movements are low-weight and high-repetition training, which helps train abdominal muscle endurance and strengthen compound movements such as Squat, Deadlift, Bench The stability of the body during Press, but it is not very helpful for enhancing the abdominal muscle circumference.

　　As abs, it also needs challenges! In addition to doing crunching training, you must also train within 8-15RM, in order to increase the strength, endurance and circumference of the abdominal muscles.

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