1 sebum high
This is the most common problem. If the male sebum is 15% and the female sebum is above 20% (please refer to the figure below for the specific sebum rate), then you can only see an outline no matter how hard you practice.
Schematic diagram of male body fat percentage:
Schematic diagram of female body fat percentage:
solution
If you are an abdominal muscle controller and want to develop fashionable vest line, mermaid line and abdominal muscles, Keep Jun suggests you lose fat first. There are many fat-reducing courses in Keep App, such as tabata, HIIT and so on. Insist on training according to the course and control the diet reasonably. I believe your efforts will bear fruit soon.
Have some more water.
Some people may ask, what is more water? Do you usually like drinking water? The amount of water is definitely not determined by how much water you drink. Keep Jun summed up the following situations, please take your seats consciously.
1) The belly feels soft all around, and it is still rippling after being fiddled, which is the most obvious feature.
2) Your weight fluctuates greatly in the morning and evening and the next day (> 2 kg).
solution
What should I do if I can't develop my abdominal muscles because there is too much water? The following three methods are worth a try:
A) Drink plenty of water and let it out.
B) Reduce the intake of salt and the frequency of eating out.
C) Eat some foods rich in potassium/diuresis, such as potatoes, asparagus, bananas, etc. Potatoes contain more than 500 mg of potassium per 100 g, which is a good food with balanced potassium and sodium, and helps to keep fit.
3 Decreased muscle mass
Let's face it, you don't have high sebum or too much water, just too little muscle mass.
solution
If you want to have "abrupt" abdominal muscles instead of "flat" abdominal muscles, you need to do "weight-bearing" abdominal exercises, such as:
A) load rope belly roller
Action essentials:
1. Hold both ends of the rope with both hands, put them on the top of your head or behind your neck, sink your shoulders and close your chin. The initial posture is to tighten the abdomen and keep nervous.
2. Kneel on your knees (you can put a mat), and don't leave your elbows too far away from your knees, otherwise it will increase the pressure on your lower back.
3.？ Exhale when the abdomen is closed, and inhale when playing back.
4. Play back until the torso is almost parallel to the ground.
Number of training groups:
Do 4 groups, each group 15-20 times, with an interval of no more than 45 seconds.
B) Half-lying weight-bearing leg lifting
Action essentials:
1. Sit in the first half of the chair, with your torso slightly tilted back, making an angle of about 45 degrees with the ground.
2. Hold the edge of the chair backwards with both hands to fix the trunk.
3. Always keep the knee joint fixed. You need to raise your hip joint (not bend your knees, but raise your hip joint, or "bring" your thigh to your body) and raise your thigh to an angle of 70-80 degrees with the ground.
4. If you feel the dumbbell between your toes, you can add it between your knees first, or there is no load at all, and then gradually transition to the load.
Number of training groups:
Do 3 groups, each group 12- 15 times, with an interval of no more than 45 seconds.
C) Romanian hard pull
Action essentials:
1. Romanian hard stretching is a compound exercise, which requires a lot of abdominal muscles, and the lumbar spine must be protected by tightening the abdomen.
2. When practicing, the barbell must be lowered below the knee (2-3 cm), but don't touch the ground.
3. When lowering, actively stretch your hips backwards (instead of bending down to keep your back straight), keep the barbell close to your body, tighten your shoulder blades, and keep your head neutral.
4. Don't overstretch your neck and slightly close your chin.
5. Exhale after reaching the peak, inhale quickly when falling, and maintain intra-abdominal pressure.
Suggestion:
For Xiao Bai, you can use dumbbells first, so the pressure on the lower back will be much smaller, and finally gradually transition to barbell hard pulling.
Number of training groups:
Boys-do 4 groups, 8- 10 times in each group, with an interval of 90- 120 seconds.
Girls-do 4 groups, 8- 12 times in each group, with an interval of 90- 120 seconds.