But some students can't show their abdominal muscles after practicing for a long time. Why on earth? ! !
0 1 abdominal muscles are wrapped in body fat.
If you want to practice abdominal muscles, lose fat first! Reduce fat first! Reduce fat first! Because it's important, say it three times. There is a thing called body fat rate. If your body fat rate is high, you can't see your abdominal muscles at all! Even if you can carry dozens of kilograms of belly rolls and do thousands of sit-ups, if you want to have clearly visible abdominal muscles, please ask men to reduce their body fat rate to below 12% and women to below 18%. In order to reduce body fat, you need reasonable training and diet control.
Never do full-body training.
Local exercise can't effectively reduce fat! The only way is through full-body exercise and diet control. But unfortunately, most beginners naively think that there is any way to exercise abdominal muscles quickly. But what they don't know is that to lose weight, you must first do full-body exercise! Moreover, the abdomen is the easiest part to gain weight and the most difficult part to lose weight, which undoubtedly increases the difficulty of obtaining clear abdominal muscles. Therefore, this requires your strong self-control and long-term efforts.
I don't know how to adjust
Abdominal muscles, like other muscles, need rest and repair to grow. It is generally recommended to practice 4 to 5 times a week. This will not only give the abdominal muscles enough time to repair and grow, but also ensure the intensity of each training and promote their growth. Of course, one thing to note is that all parts of the body often pull one hair and move the whole body. To do muscle training, we should start from the big muscle group. Not ABS, just ABS won't make you strong.
04 belly roll is not standard.
Many people do belly rolls, but simply bend over. When they are exhausted, the rules will be even more chaotic. Therefore, when you roll your belly, you should take less vacation. When you fall, don't stick your back to the ground, don't point your legs at the ground, keep your abdomen tense, don't get up by hand, and don't get up by bouncing off the ground. In short, don't deceive yourself, don't aim at how many things you have accomplished, but aim at staying still and really feeling your abdominal muscles fully consumed.
Never insist on exercising.
Many people habitually look for a lot of information from the Internet, hoping to find a way to change the abdominal muscles. But many people only do data collection and seldom practice, or they can't stand the pain of abdominal muscle tear after a few days. Then I found several reasons to be lazy, which made it difficult to practice my abdominal muscles.
Never make it more difficult.
Muscles need to be gradually loaded to grow, and abdominal muscles are no exception. You don't want your ABS to be "skinny ABS". Want rock-like abdominal muscles, you need to increase the difficulty. Loading is the easiest way. Instead of making dozens of belly rolls by hand, it is better to make 15 by weight.
In fact, it is not a one-off event to develop abdominal muscles. Too eager for quick success and instant benefit often only leads to bad consequences. If you really want to build abdominal muscles, please carry out your plan of reducing fat and increasing muscle in a few months or even years! Finally, I wish every male trainer can train himself according to the requirements of the article and practice beautiful abdominal muscles as soon as possible!