In short, there are countless ways. Sister cat insists that you should make a reliable abdominal muscle plan according to your personal physique, otherwise the best method in others' eyes may ruin your muscle lines. If you are already practicing abdominal muscles or are still on the way to practice abdominal muscles, I suggest you learn this 10 abdominal muscle abuse rule, so that you can get twice the result with half the effort when exercising abdominal muscles.
Rule 1: Training abdominal muscles should be planned.
No matter what method you use, you must have a plan before you practice your abdominal muscles. You can try to see which actions are most effective. Sometimes you don't need too many abdominal movements to complete the training. On abdominal muscle training day, three abdominal muscle abuse actions are enough.
Rule 2: Don't be lazy.
Although the proportion of slow muscle fibers in abdominal muscles is high, it still needs 8- 12 times of training in each group. Usually this is the way to carve the appearance of six-pack abdominal muscles. If you want to develop abdominal muscles invisible to the naked eye, you need to vacuum the abdomen for 30-60 seconds. Never be lazy!
Rule 3: Increase the load.
Weight-bearing abdominal muscle training can reduce the number of exercise groups and destroy muscle fibers better. The biggest mistake people make when training abdominal muscles is to abuse the abdomen without increasing weight, such as self-weight training. If you want to develop perfect abdominal muscles, you need to gain weight.
Rule 4: Do difficult moves first.
As the training goes on, you will get tired gradually, and then you should do some less difficult movements. A wise training plan is to put the vacuum abdomen at the end, or at the interval of training other muscle groups.
Rule 5: distinguish between upper abdominal muscles and lower abdominal muscles.
It's best to practice the upper abdominal muscles and the lower abdominal muscles separately, just as a standing bent rope can directly exercise the upper abdomen, with the buttocks as the axis, and keep the lower body stable when the upper abdomen rolls down. Hanging legs can better stimulate the lower abdomen. It does the opposite: keep the upper body still, lift your legs and roll up your abdomen at the same time.
Rule 6: Don't neglect to exercise the transverse abdominal muscles.
The most easily overlooked abdominal muscle training action is to exercise transverse abdominis by vacuum suction. Transverse abdominis is the basic part of abdominal muscle invisible to the naked eye. Suction can help strengthen the transverse abdominal muscles, which is like pulling your abdominal muscles and keeping them. Large muscle groups can do true fasting suction at intervals, but direct abdominal muscle training can't be ignored.
Rule 7: Weight-bearing training cannot replace the special exercises of core muscles.
When you are doing some heavy standing exercises such as hard pull, barbell rowing, standing push and Romanian hard pull, your core muscles need to participate in the whole process to keep your spine in a safe position. So your core muscles, including your abdominal muscles, have been trained a lot. But because the abdominal muscles contract equidistantly most of the time, that is, locking your spine in a safe position, the abdominal muscles will not become shorter or longer. This equidistant abdominal muscle training only strengthens its strength from one angle, not from all directions.
Therefore, even if you do a lot of weight-bearing training, it can't replace the training specifically for core muscles, but it is just a supplement.
Rule 8: use HIIT to reduce fat
Thin people can show their abdominal muscles without any aerobic equipment. But for most people, they need to reduce body fat. HIIT is recommended because it can make you burn more calories, not only during training, but also after 24-hour training.
Rule 9: Use a super team (such as tabata) when appropriate.
The practice of the super group is similar to that of tabata, and the principle followed is to carry out abdominal abuse to the end, then rest and then abuse the abdomen. Someone in the super group will do it 1 minute and rest for 30 seconds. Doing as many groups as possible under a fixed weight can maintain the continuity of training.
Rule 10: Let the abdominal muscles have enough recovery time.
It is unwise to be a abdominal muscle training every day, because there is no time for it to grow again. It is recommended to train three times a week or every other day. In fact, when exercising other muscle groups, the abdominal muscles will also be indirectly stimulated, so for people with weak abdominal muscles, it is a good plan to do special abdominal exercises three times a week.
Rule 1 1: Never shut up.
Abdominal muscles are not practiced in the kitchen, but in the gym. But they want to show it, but they can't do without diet control. You can train abdominal muscles 10 times a day and stick to it every day. But if you don't control your diet, you will never see your abdominal muscles.
Never take shortcuts.
There is no shortcut to abdominal muscle abuse, you should always follow the law of step by step. Don't listen to other people's shortcuts, shortcuts are often accompanied by pits.