Abdominal muscles are obvious. First, do aerobic training to reduce body fat rate, and then do more anaerobic training of "abdominal abuse". People with more fat need longer time to develop obvious abdominal muscles, while people with less fat need shorter time to develop abdominal muscles. The key is to insist on training according to physical conditions.
To practice abdominal muscles, girls should reduce their body fat rate to below 20%, and boys should reduce their body fat rate to below 15%; Reducing body fat rate lies in doing more aerobic training such as brisk walking and spinning to ensure enough training time and intensity.
When the fat rate is controlled in the corresponding proportion, abdominal muscles will appear, and then abdominal muscle training will be the main one, supplemented by aerobic training. Abdominal muscle training has belly roll, flat support, Russian swivel, double-headed lifting, leaning over to climb mountains, hanging legs, etc. The corresponding training is three to five times a week, with more than three movements each time, and each movement has more than four groups, and each group is exhausted or close to exhaustion.
Unless you reduce body fat and abdominal fat, no matter how you exercise your abdominal muscles, you will be covered with thick fat and you will not see obvious abdominal muscles. .
The fat around the abdomen includes visceral fat. Losing these fats can also make you recover quickly, but burning fat can't only be targeted at local areas, such as the abdomen, which requires burning whole body fat.
The key to losing abdominal and whole body fat is to reduce calorie intake, which means that you consume more calories than you consume every day, so as to lose whole body fat and abdominal fat.
You need to do aerobic exercise regularly, including brisk walking, running and cycling, increase the exercise time for more than one hour, and increase the heart rate to about 70% of the maximum heart rate during exercise, then you can enter the fat burning area and burn a lot of fat.
At the same time, refined carbohydrates such as rice flour and sugar are reduced. Excessive consumption of refined carbohydrates can lead to insulin resistance and body fat accumulation.
Suggest fruits and vegetables, lean protein (chicken, fish, eggs, etc. ), nuts and whole grains (oats, whole wheat and brown rice, etc. ), dairy products and soy products should be chosen instead of refined carbohydrates. In particular, adequate intake of protein in the diet will help to feel full, reduce calorie intake and reduce abdominal fat.
At the same time, try to ensure a good sleep of about 8 hours every night, which also helps to reduce abdominal fat.
Do strength training at least twice a week, because strength training can improve your metabolism and help your body burn calories at a faster rate, even if you are still burning a lot of calories during the rest time after exercise. For men, the body fat content is normal between 8%- 19%.
For women, the normal body fat content is between 20% and 33%.
In order to show abdominal muscles, men need to reduce the percentage of body fat to below10-1%,and women's body fat content must be lower than 19% of total fat to show abdominal muscles obviously.
Try to reduce body fat below the above level, and the effect will be very obvious when you start doing some abdominal exercises.
If you want clear and obvious abdominal muscles, you must first shape the muscles through training to make the abdominal muscles look fuller, and then reduce the body fat content. Only by reducing the subcutaneous fat wrapped around the abdominal muscles, the body fat content of men is about 10%, and that of women is about 15%, the abdominal muscles can be clearly displayed, otherwise the developed abdominal muscles can only be covered with thick fat and cannot be seen clearly.
To practice abdominal muscles well, we must first understand the function of abdominal muscles. Abdominal muscles can be divided into rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Abdominal muscles also play a very important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt, lumbar physiological bending, and increase the probability of low back pain.
When you start training abdominal muscles, you should first learn to control the abdominal muscles, feel the contraction of the abdominal muscles, improve the proprioception and the stability of the abdominal muscle core, and establish the correct action mode. You can activate your abdominal muscles through breathing training and tighten your abdomen when you exhale until you can't exhale. At this time, you can feel the intense contraction of abdominal muscles until you fully master it. Learn to control abdominal muscles through breathing, and then cooperate with abdominal training movements to gradually increase the training intensity. You can do some abdominal training actions such as flat support, supine belly roll, Russian rotation, leg lifting and so on. And further build perfect abdominal muscles from all angles, insist on 15-20 minutes every day, and do aerobic exercises 2-3 times a week, such as skipping rope, running, swimming and so on.
Share two photos of my abdominal muscles.
Read the full text in one second: abdominal muscles are not practiced, but eaten. As long as the body fat is reduced to below 13, you can clearly see your abdominal muscles.
Therefore, reducing fat is the primary goal of practicing abdominal muscles.
So how to reduce fat? Not just by eating! As long as the calorie deficit is guaranteed, that is, the calorie intake.
After that, you may have successfully lost stubborn fat and seen abdominal muscles. But you will find that the shape of abdominal muscles is not clear, not three-dimensional.
Yes, although abdominal muscles are eaten, you still need abdominal muscle training to make them more obvious.
Three movements are recommended: belly rolling, leg lifting and dumbbell lateral flexion.
Studies have shown that these three movements can activate abdominal muscles best. So generally speaking, it is enough to practice these three movements every day.
First of all, whether abdominal muscles are obvious is based on two conditions.
One is muscle mass, and the other is body fat rate.
The former needs long-term exercise to gradually accumulate.
The latter needs to maintain a proper fat content, which is generally recommended to be below 15%.
Usually some people have obvious abdominal muscles without exercise, because their body fat rate is low, so the abdominal muscles are obvious, but because of the lack of special exercise, the thickness of the abdominal muscles is not obvious, and they can only have a basic shape.
Hello:
I don't think it's the most important thing to develop clearly visible abdominal muscles, but losing fat is the most important thing. Abdominal fat accumulation will be more serious, especially in the lower abdomen, because there are fewer opportunities for exercise in work and life. The biggest difference between abdominal muscles and other muscles is that receptor fat has a greater influence.
Because as long as the muscles in other parts are trained, even if they are covered with a certain amount of fat, they can show the general outline of the muscles and look fuller; But abdominal muscles are different. If they are covered with fat, they cannot be displayed well. So it is very important to exercise abdominal muscles. If you want to show the abdominal muscles clearly, you must control the body fat rate between 10% and 15%.
If you can't reduce the body fat rate well, even if you practice for two or three months, you won't see your abdominal muscles, because the muscles are covered with thick fat. Everyone has abdominal muscles, but they are different in size. If your body fat rate is low enough, you can see abdominal muscles even if you don't exercise, but too low body fat rate is unhealthy for your health.
So you should also cooperate with abdominal training while insisting. If your body fat rate meets the requirements, a month's special abdominal muscle training can show clear abdominal muscles.
Generally speaking, the training time of fat-reducing exercise is longer, because in the early stage of each training, it mainly consumes the energy and glycogen of the body, and this time is about 20 minutes, so that the later training can burn fat better and achieve the purpose of reducing fat.
The first thing depends on how high your body fat is. If you are 30%, it will take a long time to get down to 15. That depends on how many kilograms of fat you need. If it's 7 kg and 7,700 calories per kg of fat, you can create a calorie gap of 1000 calories per day. How long do you think it will take, my friend?
On the basis of a certain muscle content, the body fat rate will only be slightly lower than 14%. If you want to show the shape clearly, you should control it at around 12%. In other words, if your body fat rate can't reach this standard, you can't realize your wish even if you keep fit for a lifetime.
I don't know if you're asking about abdominal muscle exposure or its throwing. If you can see the abdominal muscles, you need to lose body fat and add basic exercise. If it is throwing, in addition to body fat control, it is necessary to increase the intensity of targeted exercise! Anyway, it won't happen overnight, but stick to it!