Everyone has abdominal muscles, but there are problems such as whether they are strong, whether they are different in size, and whether they can be seen clearly visually. However, in order to fit the context of everyday speech, we will still use the phrase "whether there are abdominal muscles", which means "whether you can see the abdominal muscles clearly" rather than "whether there are abdominal muscles".
When the body fat rate is low enough (roughly, the male body fat rate should be lower than 15%), male abdominal muscles will appear. For example, emaciated boys from adolescence to early twenties can show their abdominal muscles even if they have not had abdominal muscle training, because they are thin and have a low body fat rate. Just because the abdominal muscles are not trained, they are weak, far from strong.
The most direct reason why most men can't see the abdominal muscles is that the body fat rate is too high, and the abdominal fat is covered on the abdominal muscles. Of course, I can't see anything.
That is, whether your abdominal muscles are "big" enough and have enough strength. Because abdominal muscles are an important part of the core muscle group, strong abdominal muscles mean better stability of the body and better performance in various strength training, not just good-looking.
Some muscular men, because of their high body fat, can't show their abdominal muscles clearly, but because of their strength, they have faint lines, which is completely different from the thin abdominal muscles. The former is very powerful even if it is invisible. When contracting the abdominal muscles, you can touch the clear abdominal muscles with your hands. The latter can be seen, but not strong enough.
The first kind of male who can have abdominal muscles, as mentioned earlier, is young, thin and inactive, and his age is mainly between 15-25. This is commonly referred to as "thin abdominal muscles".
Middle-aged men don't lose abdominal muscles as easily as young men, even though they are still thin and have a low body fat rate. And as a result of not exercising, even if middle-aged men are thinner, their skin muscles will look baggy and their abdominal muscles will be harder to find.
The second kind of men who can have abdominal muscles are those who exercise deliberately. If you give an unreserved evaluation of a man's abdominal muscles, such as "beautiful, sexy, strong, well-defined and powerful washboard, chocolate-like abdominal muscles", it shows that this man has experienced long-term, scientific and arduous training. These people are always in the minority.
In fact, abdominal muscle training is not only enough to do belly rolling, but also involves systematic strength training and diet coordination and control. This is an arduous task for any man, so after the peak of 30 years old, most men will never be able to have a clearly visible six-pack abdominal muscle again.
In the endless short fitness videos on the Internet, an abdominal muscle man often appears. While showing his beautiful abdominal muscles, he says that he will practice a few movements, and it won't take long (for example, one month) for you to have abdominal muscles as sexy as him. Stop joking! In the words of Zhao Benshan's sketch "Kidnapper", it means "fooling you"!
In fact, in the previous analysis, the method of "practicing abdominal muscles" has almost been given, which is nothing more than the following three basic strategies:
(1) Reduce fat, and reduce the body fat rate to below 15%. In other words, you must remove the "fat quilt" covering your abdominal muscles.
What is the specific method? The common method is to put in a lot of aerobic exercise, such as running. Secondly, when the physical fitness and athletic ability are high, more high-intensity interval training (HIIT) and tabata training should be conducted. Third, adopt a scientific diet, not a diet you take for granted, such as hunger.
(2) Carry out systematic strength training. Someone asked, can't we do more or just blow our stomachs? Yes, but that's a little quick success. Human muscle is a complete organic system. Practicing only a certain part alone really helps to strengthen the strength of this part and increase the muscle circumference.
But in the long run, without systematic training, it will lead to uneven muscle development and eventually restrict the growth of muscle and strength. Therefore, people who have absolutely strong and beautiful abdominal muscles and never practice muscles in other parts of the body do not exist.
We can strengthen the strength training of abdominal muscles for a period of time, but we can't ignore the training of other muscle groups in the whole body. On the contrary, due to the importance of abdominal muscles, you will use them repeatedly when doing other strength training (for example, you need to tighten the core when practicing bending over and paddling), thus further promoting the strength of abdominal muscles.
(3) long-term persistence. This is the most fundamental guarantee for practicing abdominal muscles. Contrary to the rapid effect of aerobic exercise on improving cardiopulmonary ability, the growth of muscle and strength is a slow growth process. The process of shaping a muscular man takes several years.
Maybe you are a young man in his twenties, with low body fat rate and good physical fitness. After a period of intensive exercise, your abdominal muscles will have a certain appearance in a few months. But it didn't last long, or it was only a temporary state. If we want to keep it and continue to develop it, we will ultimately measure it by "years".
Finally, if you want to build abdominal muscles, you can simply sum it up in one sentence: while reducing the body fat rate to below 15%, you should carry out systematic and scientific strength training for a long time. By the way, there is no quick solution!