Generally speaking, in order to have abdominal muscles, the body fat rate must reach a certain standard, which is below 15% for men and below 20% for women. If the body fat rate is higher than this figure, then what you need to do is to reduce fat.
So aside from the problem of body fat, if the body fat rate is low enough to expose the abdominal muscles, will it be effective to use the abdominal wheel once 10, four groups a day? The answer is that there will be at first, but with the gradual adaptation of the body, the effect will gradually become lower. At this time, it is necessary to gradually increase the number of exercises.
In addition, from the perspective of abdominal exercises, it is necessary to clarify whether the movements can be standardized. After all, it is still difficult to practice abdominal muscles with abdominal wheels, even if it is kneeling. It needs a strong core muscle group as the premise, and if the core strength is insufficient, it is more practical to roll it up.
In addition, the use of abdominal chakras is mainly aimed at the training of rectus abdominis. If you want to simply practice rectus abdominis, you can meet the training requirements. However, if you want to stimulate the whole abdominal muscles enough, it is very simple to use only the abdominal chakras. At this time, it is necessary to add rotational movement to stimulate the abdominal oblique muscle.
First, share two moving pictures, namely kneeling abdominal wheel movement and standing abdominal wheel movement, and then compare your own movements to see if each movement can be completed.
There is no doubt about the effect of abdominal muscle training, but the appearance of abdominal muscles must be low enough! The so-called abdominal muscles are available to everyone, and the key lies in the thickness of abdominal fat!
"Thin man's abdominal muscles and fat man's chest" truly illustrates the influence of fat on muscle clarity and girth. The percentage of fat in body weight is the body fat rate. The lower the body fat rate, the clearer the muscles, and vice versa.
Abdominal muscles usually refer to the muscle groups that can be seen by rectus abdominis and oblique abdominis. The key lies in the thickness of abdominal surface fat. The less fat, the vest line will appear in the abdominal muscles and then block the abdominal muscles.
Generally speaking, for men, when the body fat rate is lower than 15%, the abdominal muscles appear lines, and when it is lower than 12%, the block is obvious, and the lower it is, the clearer it is.
The key to reducing fat lies in diet control and fitness consumption, and a low-calorie and light diet is the key. In sports and fitness, the combination of cardio-pulmonary aerobic training and muscle strength training will have better effect. At the same time, the special training of abdominal muscles will make abdominal muscles stronger and more prominent.
As a special instrument in abdominal muscle training, the abdominal muscle wheel is deeply loved by the public. From kneeling abdominal muscle wheel to standing abdominal muscle wheel, increasing strength step by step can not be underestimated for improving the core strength of abdominal muscles.
Four groups a day, each group 10 times. The exercise effect is definitely there, but what suits your ability is the most suitable. According to personal ability adjustment, you can achieve the best results.
If you practice like this, you can definitely practice.
But you should pay attention to your body fat rate. If you are too tall, your muscles will be covered with fat, which is invisible.
At the same time, if your physical strength is good, you can also increase the amount of training, because the abdomen is a muscle group with strong endurance, which can bear more training and recover faster.
Moreover, it is necessary to train all parts of the abdominal muscles, and you can't just do this action alone.
The muscles we can often see are the muscles on the front side of the abdominal muscles and on both sides of the waist. Then you should have a comprehensive exercise. You only do abdominal muscles, and he only pays attention to these muscles on the front of abdominal muscles.
I would like to add here that the difficulty of abdominal muscle circle is relatively high for beginners, because it requires not only the strength of your abdomen, but also your arm muscles. If you can't do this action at first, you can also do some other training.
Moreover, novices recommend the training method of kneeling posture, which is less difficult and has a higher safety factor.
I hope it helps you.
Hello, I'm KM Fitness, and it's my pleasure to answer your question.
Theoretically, you can train four groups of abdominal muscles, and each group 10 times a day. But in fact, there are very few examples of developing abdominal muscles in this way. In addition, building abdominal muscles and making abdominal muscles clearly visible are two different things, which are related to body fat rate and abdominal muscle thickness. People with high body fat rate may not see clearly even if they have abdominal muscles, while those with low body fat rate are relatively easy to develop abdominal muscles.
Therefore, training 40 abdominal muscles every day can strengthen the core strength of the abdomen and add a little abdominal muscles. However, if you want to train abdominal muscles and show them, you still need to meet many conditions. Next, I will come in detail for you.
Abdominal muscle training pays attention to two principles: First, "build muscles" through resistance, even if the thickness of abdominal muscles increases.
Muscle thickness is the basic condition for the body to be full of lines, which is the same everywhere. When our muscles are shaped, even if they are covered with fat, the shape of fat will change with the appearance of muscle shape, which is also one of the principles of shaping.
As we all know, the shape of abdominal muscles, especially rectus abdominis, is attached to the surface of our abdomen like pieces of "chocolate". So when your abdominal muscles are well developed, your abdominal muscles can also be shown.
Principle 2: reduce body fat rate through aerobic exercise and diet, thus showing abdominal muscles.
Under normal circumstances, when the male body fat rate is below 19%, abdominal muscles begin to appear from top to bottom. With the decrease of body fat rate, the abdominal muscles will gradually appear from the first two to four, six or even eight. The same is true for girls whose body fat is about 22%.
Therefore, in order to make the abdominal muscles more distinct, reducing the body fat rate is the most critical step. Of course, any part of the body needs to show the muscle outline clearly, and the role of body fat rate is very important.
Matters needing attention in abdominal muscle wheel training The abdominal muscle wheel is actually what we call the first principle. Of course, under the first principle, the correct use of abdominal muscles is the key.
If you want to exercise your abdominal muscles to the maximum, you need to master the training intensity that suits you at the right training frequency. In other words, if you feel that training 40 abdominal muscles every day is close to your limit, then you can stop. On the contrary, it needs to be strengthened.
In addition, the correct action essentials are the key. Here are some training details for you, hoping to help you!
1, to avoid the arm muscles participating in the stress caused by excessive flexion of the arm.
In order to train abdominal muscles efficiently, it is the key to avoid the exhaustion of other muscles. For example, it is very common that the trainer's arm is excessively bent, which leads to the weakness of muscles such as triceps brachii and affects the most fundamental function of abdominal muscles.
2. Avoid the tendency of sitting backwards when getting up.
When we lean down, the abdominal muscles are elongated, and when we get up, the stress on the abdominal muscles is the clearest. The most taboo thing about this process is that when kneeling, we use the tendency of hip flexion and hip sitting backwards, so that the process that should be completely exerted by abdominal muscles is handed over to "inertia", which is completely undesirable. The correct way is to tighten the abdomen actively, and don't sit back.
3, the waist shall not collapse, so as not to affect the training.
This is similar to the action details of flat support and push-ups. However, when we are in the process of action, especially when we bend down, if the waist collapses, it will inevitably cause excessive pressure on the waist and even affect the lumbar spine. Thus affecting the training experience.
It is concluded that the abdominal muscle wheel is indeed an artifact for practicing abdominal muscles, and its function can not be ignored. But if you want to develop abdominal muscles, you still need to meet the two training principles I mentioned before.
I hope my answer can help you!
Some people say that abdominal muscles are thin, not from practice. This sentence actually has some truth!
We all have abdominal muscles, but if the body fat exceeds 15%, it will be covered by abdominal fat. Therefore, if you want to see the abdominal muscles, you must lose excess fat.
Then the problem is coming. Abdominal muscle training is certainly effective, but just some abdominal training can't achieve the effect of reducing fat. If you must only practice your abdomen, your abdominal muscles will be thick, but they will still be covered with the same thickness of fat.
Therefore, reducing fat is the most important thing, and the training of abdominal muscles can make your abdominal muscles more three-dimensional, rather than thin people. Of course, I still hope your abdominal muscle training can do more tricks, such as belly rolling, leg hanging, true fasting training and so on.
For abdominal muscles, everyone has it, but some are strong and some are weak. When our bodies can't see the abdominal muscles, they are covered with fat, so if the goal is to produce the abdominal muscles, we should mainly brush the fat, and the body fat rate will decrease. If we lose the fat on our stomachs, our abdominal muscles will naturally show up. At this time, you can basically see the outline of the abdominal muscles. If you want your abdominal muscles to look better and have a more perfect shape, you need a lot of training, and the training should be diversified. Abdominal muscles are a little small and a little single.
In fact, the abdominal muscles need to be stimulated frequently. It is best to practice with moderate load and multiple frequencies every day, mainly with aerobic exercise, because the abdominal muscles are not obvious because there are no abdominal muscles, but because the fat on the stomach is covered. The effect of reducing fat by using instruments alone is not obvious. Your quantity is a little small. Combination of Multi-sports+Aerobic Exercise+Diet Control
I'll tell you simply, if so, you'll never develop abdominal muscles. For example, you want to be a professional marathon runner, but you only run 1 km a day. Can you exercise to that intensity? No Abdominal muscles need a lot of advice every day to roll up the abdomen, and one of the most important conditions is that your body fat rate is below 10. If it exceeds, your abdominal muscles will be hidden in the fat on your stomach.
Say three important things about low sebum, low sebum and low sebum.
Yes, but the effect is not very good. It's ok to do 4-5 groups at a time, but it's best to do as much as you can at a time.