A very important reason is that your body fat content is too high, and your abdominal muscles are covered with a thick layer of fat. Even if you develop beautiful abdominal muscles, it is blocked by fat. Therefore, from the day you are ready to start training abdominal muscles, you should put fat reduction in an important position. Otherwise, abdominal muscle training's efforts will be futile.

In fact, there is another reason, that is, your abdominal muscles are unclear, that is, your abdominal muscles have not been practiced. If you want to show the lines of abdominal muscles more clearly, you need to enlarge the abdominal muscles, so you need to implement the training strategy of muscle hypertrophy. You need a big training load at this time, but for abdominal muscle training, it is not easy to gain weight. But just doing sit-ups, it's hard for you to highlight abdominal muscle training's, and it's more about training the muscle endurance of abdominal muscles.

This time, we choose the rope equipment in the gym to train abdominal muscles, which can increase the load for your abdominal muscle training more conveniently and help you practice abdominal muscles more clearly. The abdominal muscle training plan of this rope harness includes four movements, and each movement completes a set of training according to the following requirements, with 3-5 groups of cyclic training.

Training action 1

① Lie on your back on the floor facing the rope gear, place a heavy bell on your head, hold the bell handle with both hands to stabilize your body, and put the rope gear on your ankle.

(2) Pull your feet in the direction of your head. When your knees and hips are bent to the maximum extent, continue to pull them in the direction of your head, lift your hips off the ground, straighten your legs to the ceiling, and then slowly lower your straight legs.

3 When putting down your legs, you should control the speed of your movements, put them down slowly, keep your body in a straight line and avoid bending over.

④ Training 10 times.

Training action 2

① Sit on the floor with your back to the harness, with your knees raised, elbows bent on your chest, and your upper body leaning back slightly to keep your body balanced. Put a rope device on one ankle.

② Straighten your leg forward with the rope equipment on your ankle and put it down in the direction of the floor. After straightening your legs, slowly bend your knees and lift them back to the starting position. After training 15 times, switch sides for training.

(3) Bend your knees until your calves are parallel to the ground. When you straighten your legs, your upper body leans back to keep balance.

④ Training on each side 15 times.

Training action 3

(1) back to the rope elbow support floor, lying on the ground, her hands rested on her hips, put the rope around her ankles.

(2) Lift the leg with rope equipment on it, then swing to the position in front of the lower support leg, touch the ground with your toes, then lift the leg, swing to the back of the support leg, and touch the open space behind the support leg with your toes.

(3) Put the elbow directly below the shoulder, and tighten the core and buttocks to make the body in a straight line. During exercise, always keep your body stable and don't shake back and forth.

④ Training on each side 15-20 times.

Training Action 4

① Lie on your back on the floor facing the rope equipment, hold the handle of the rope equipment with your feet and akimbo your hands.

② Bend your legs towards your head, then straighten your legs, then sit up straight, then bend your legs towards your chest, straighten your legs, and then lie on your back on the floor.

③ Keep your legs suspended during training. When the upper body sits up, keep straight. Don't bend over to avoid excessive pressure on the lumbar spine.

④ Training 15 times.