It is fat that thickens the waist, and the influence of fat on the waist is the development of the front side and surrounding style; The effective premise of abdominal muscle training is to reduce fat and body fat rate, and the reduction of waist and abdomen fat will inevitably narrow waist and abdomen circumference. Effective abdominal muscle training will appropriately expand waist circumference, especially the training of ventrolateral muscles.
The best way of abdominal muscle training is to reduce the body fat rate of girls to below 20% and that of boys to below 15%, and then turn to comprehensive and effective abdominal muscle training. Training abdominal muscles when there is still fat accumulation in the waist and abdomen will increase or expand the fat and muscles together, which will inevitably thicken the waist.
While training abdominal muscles, girls should also do more training of gluteal muscles. The training of gluteal muscles can increase the girth of buttocks and make them upturned. The increase of hip circumference can have a better waist-hip ratio and make the whole body more curved.
Muscle building is a technical term for fitness. The full name is to increase muscle mass. The commonly used method of muscle enhancement is exercise, which causes benign damage to muscles through moderate and high intensity exercise. In addition, protein's process of repairing and strengthening muscle tissue is called muscle augmentation.
Knowing what muscle gain is, and knowing the basic principles, we can solve some problems when we encounter muscle gain. When reducing fat, most people want to lose weight in a certain part designated by themselves, such as thin belly, thighs and calves. But losing fat doesn't mean you can go wherever you want, and you can't control it, but you can control yourself by gaining muscle. You can practice hard wherever you want to be strong.
Whether muscle gain will make the waist thicker is also true. When doing waist training, don't do muscle training on the waist, don't make it excessively stimulated, don't have too much training intensity and too heavy training weight. Practice light weight many times. If the waist is fat, you can lose it by reducing fat. If you practice muscular waist, it will be difficult to lose weight. So pay special attention to this when you gain muscle, unless you have another purpose and want to practice thicker.
Attached are some pictures of beautiful women with thin waist for your appreciation and inspiration.
In fitness training, muscle gain will make muscles grow and cause the body circumference to increase. But can muscle exercise aimed at the waist also lead to a larger waist circumference? Under normal circumstances, muscle strengthening training for waist and abdomen will not lead to an increase in waist circumference. But when the training intensity is too high or the training method is incorrect, it will lead to an increase in waist circumference. The specific reasons are detailed as follows:
The composition of abdominal muscles is mainly red muscle, with fine muscle fibers and good endurance.
In the composition of muscle, the content of white muscle with thick muscle fiber has a great influence on muscle size, while the content of red muscle with thin muscle fiber increases, which has little influence on muscle circumference. For example, race walkers who are good at muscle endurance are mainly composed of red muscle fibers. Therefore, most race walkers are slim.
The red muscle with good endurance is the main abdominal muscle, so the abdominal muscle belongs to endurance muscle, which has strong anti-fatigue ability and poor absolute strength and explosive force. In addition, in the training of waist and abdomen muscles, self-weight training with more training times is the main purpose, aiming at enhancing the endurance and tension of waist and abdomen muscles, tightening the abdomen and shaping muscle lines. Therefore, the muscle obtained by increasing the waist and abdomen muscles is mainly red muscle, which has little effect on the muscle circumference.
Lumbar muscles and abdominal muscles account for a small proportion of all components of the waist and abdomen.
The cross-sectional area of the muscles in the waist and abdomen accounts for a small proportion of the cross-sectional area of the whole waist. Because the waist and abdomen, like arms and legs, have bones, skin and subcutaneous fat, as well as human internal organs. Because the cross-sectional area of waist and abdomen muscles accounts for a small proportion of the whole waist cross-section, the growth of waist and abdomen muscles will not have a significant impact on the circumference of the body like arms and legs.
The composition of waist and abdomen muscles is complex, and the growth potential of different muscle groups is different.
Abdominal muscles belong to the connective tissue in human body, including rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. The contraction of abdominal muscles can bend and rotate the trunk, which plays an important role in keeping the upper limbs stable and preventing the pelvis from leaning forward. Among them, the growth potential of rectus abdominis is is very small, and it is difficult to thicken the waist by practicing rectus abdominis alone.
Different from rectus abdominis, oblique abdominal muscle has strong growth potential. If you add dumbbell bending and other weight-bearing lifting or upper body rotation to abdominal training, it is easy to over-stimulate the oblique abdominal muscles, resulting in a significant increase in waist circumference.
In fact, in squat, hard pull and other large muscle group training for hip and leg position, the abdominal oblique muscle has been stimulated to a certain extent, especially in the action of training body balance such as hard pull with one leg, the stimulation to the abdominal oblique muscle is even greater. Because the main physiological function of the abdominal oblique muscle is responsible for the rotation of the upper body and maintaining the stability of the trunk. Therefore, it is almost unnecessary for people who often do heavy load and systemic training such as squats and hard pulls to train the abdominal oblique muscles.
Strengthening the muscle strength of the waist and abdomen can reduce the waist circumference.
The weakness and relaxation of the waist and abdomen muscles will make the waist and abdomen unable to tighten and increase the waist circumference. In severe cases, it will also lead to the pelvis leaning forward, which will affect beauty and health. Therefore, strengthening the training of waist and abdomen muscles can not only tighten the abdomen and shape muscle lines, but also prevent the pelvis from leaning forward.
Waist and abdomen training can promote gastrointestinal peristalsis and reduce waist circumference.
Compared with the growth of waist and abdominal muscles, the accumulation of waist fat and the operation of digestive system have greater influence on waist circumference. Strengthening waist and abdominal muscle training can effectively stimulate gastrointestinal peristalsis, not only can reduce the retention time of food in the stomach, avoid excessive absorption of nutrients in food, but also can effectively avoid excessive abdominal pressure caused by indigestion.
Therefore, strengthening waist and abdomen training, whether reducing food retention in the stomach, reducing calorie intake, improving gastrointestinal function and avoiding abdominal pressure increase, has a certain positive effect on reducing waist circumference.
Finally, it should be noted that as long as the weight-bearing training of the waist and abdomen muscles is not carried out or the abdominal oblique muscles are not stimulated in large quantities, the waist circumference will not increase due to muscle growth. For women who want to have a thin waist, they don't want to practice rough. In fact, women are much less likely to practice waist. Because as far as testosterone promoting muscle growth is concerned, women are only about one tenth of men's.