First, try to exercise the abdominal muscles to make them stronger and bigger.
Second, lose excess body fat to ensure that the body fat rate is low enough to clearly show the abdominal muscles.
The amplitude of abdominal muscle contraction is very limited. Its function is to pull the chest and pelvis together as far as possible, and the spine naturally bends forward when abdomen is closed. In order to effectively stimulate abdominal muscles and practice bigger "blocks", no more tricks are needed. The following three movements are enough for practice.
(1) speed. When the speed is too fast, the abdominal muscles can be more labor-saving by inertia, so it is necessary to control the vertical speed of each abdominal roll. Especially in the falling centrifugal contraction stage, although the slower speed will make the exerciser feel more tired, the stimulation will be more effective. Every belly roll should be carried out calmly, and the rhythm of the whole group should be relatively stable to avoid rapid ups and downs at the beginning of each group and subsequent fatigue.
(2) pause. Controlling the take-off and landing speed can reduce the degree of inertia. A more effective method is to pause a little when the body rises to a high position and then falls back to a low position, so as to completely eliminate the possibility of inertia. This will greatly increase the pressure on the abdominal muscles and make the stimulation more effective, so the number of low-quality moist abdominal rolls will be squeezed out. Each group may have fewer belly rolls, but the training effect will be better.
In addition, it should be noted that when you fall back to the low position, you should not lie flat on the ground completely, but stop when you are close to the ground to keep your abdominal muscles exerting strength continuously.
(3) amplitude. The bigger the amplitude, the better? Yes, but there are conditions. That is, under the premise of effectively controlling the "speed" and "pause" of abdominal roll, a larger abdominal roll is meaningful.
The reverse belly roll should still effectively control the "speed" and "pause" and not do it too fast. When you roll your belly in the opposite direction, you can hold the fixture with your hands above your head (when practicing on the training stool) or put your hands flat on the ground at your sides (when practicing on the yoga mat).
Reverse belly roll to contract abdominal muscles, knees lean against the face as far as possible, back bends, and hips naturally rise. When the body reaches a high position, keep still 1 to 2 seconds to fully contract the abdominal muscles. Then slowly return to the initial position, and pay attention to the fact that after the hips land, the legs should not be lowered again, so as to avoid the need to lift the legs first and then abdomen in the next reverse roll.
However, in the view of Wade, the author of Prisoner's Fitness, it is absurd to train upper or lower abdominal muscles. He thinks abdominal muscles are like rubber bands. Whether pulling from both sides at the same time or fixing one end to pull the other end, the whole rubber band is pulled. It is impossible for some parts to pull a little more and some parts to bear less stress. Therefore, he strongly praised the action of "hanging legs and lifting legs", which was enough to practice "the devil's six-piece suit".
The reason why only middle and advanced trainers are recommended to do this action is because the suspension itself is quite difficult, and the trainer's arms, shoulders and back should have enough strength foundation. The main points of action when hanging legs and bending legs are as follows:
(1) Hold the bar with both hands, the grip distance is shoulder width, and the body naturally hangs on the horizontal bar.
(2) Belly in, bend your knees slowly, lift your legs in a controlled way until they are parallel to the ground, and pause.
(3) Slowly lower your legs, keep your abdomen taut and return to the suspended state.
With the above three abdominal rolling movements suitable for people with different training levels, the problem of building "big" abdominal muscles will be solved. Next, we need to consider how to make the abdominal muscles appear and make them clearly visible to the naked eye. Yuhang army's two strategies are:
Strategy 1: Increase the exercise frequency and reduce the body fat rate to below 15%. Low enough body fat rate is the premise of clear abdominal muscles. Men should reduce their body fat to below 15%, and it is suggested to reduce it to around 10%. In addition, under the control of diet, the amount of subcutaneous fat is closely related to the frequency of exercise. Aerobic exercise at least three or four times a week will be very effective in reducing subcutaneous fat.
Strategy 2: Choose a strict diet that suits you. Similarly, we can't treat diet control in isolation. For example, short-term high-intensity whole-body strength training can maintain the skeletal muscle content of exercisers during the low-carbon diet, but the low-carbon diet may make people "unable to exercise" and make the training process more difficult. Many people will adopt the methods of fat loss and muscle gain, but the problems of muscle loss caused by a lot of aerobic exercise in fat loss period and body fat increase caused by diet in muscle gain period are very headache.
Whether the "block" of abdominal muscles is large enough and clear enough is related to the age, gender and effort of the exerciser, in addition to training methods and diet problems. It takes skill, self-discipline and time to have strong, clear and sexy six-pack abdominal muscles. Are you ready?