Hugh is an admirer of abdominal muscles. Ever since I was a child, I think men are super handsome with abdominal muscles. Now that I'm grown up, I think women are super sexy with abdominal muscles. Both men and women, abdominal muscles are almost equal to sexy. Why does everyone worship abdominal muscles so much? I think there is another biggest reason besides bodybuilding, that is, it is difficult to practice abdominal muscles, especially to have flat and strong six-pack abdominal muscles.
So, of course, I bought all kinds of abdominal building materials, but I didn't buy anything that pressed my stomach for a long time, which was similar to sit-ups. I bought all the popular abdominal building materials that slide up and down now. After all, the demonstration on TV is how to practice mermaid line and six muscles in four or eight weeks, which is very exciting! (This is almost impossible)
I have worked hard for a long time before, but it is difficult to have six muscles. There are abdominal muscles. It's really a good deal if I buy them back. Every time I hypnotize myself like this, I buy them back crazily. Of course, I started my work in a hurry with enthusiasm for a few days, but I finally bought a treadmill and an indoor exercise bike (flywheel) at home, but in the end they all had the same function as a clothes rack.
Almost all the abdominal building materials I bought were given away in the end, so you ask me if the abdominal building materials are effective. I don't think they are effective. It's just that everyone, including me, made a mistake before. It has nothing to do with using abdominal building materials. Later, I learned that abdominal muscles are not practiced, but eaten.
In fact, the use of abdominal exercisers, like any sports equipment, is an equipment-assisted exercise. If you are a novice, have little exercise experience and are overweight, you can certainly get less injuries when using equipment, but if you want to talk about the effect of abdominal exercisers, I can only say that it is different.
It doesn't matter what kind of exercise you do. If you use a muscle group that you have never used or exercised before, you will feel more effective and sore at first, but after a period of exercise, your muscles will grow, your endurance will increase, your memory will adapt, and your pain will decrease.
Why do many people think that I have been exercising for a long time, or that my muscle strength after a long time seems to have some effect at first, but the effect is limited later. A big reason is that the strength is not enough. Muscle fatigue, slightly damaged by the contraction of muscle bundles. I think the biggest reason why the abdominal muscle exerciser sold in the market is not effective is that the strength is not enough. Because abdominal muscle practitioners are auxiliary and often use strength, you can't really contribute later.
The second reason is that if I do freehand sit-ups, I can increase the difficulty by changing different postures and angles, so as to really achieve the effect of exercising abdominal muscles, but I can't exercise abdominal muscles, because the way I use them is fixed, the intensity is not high, and I can only repeat them indefinitely until I am tired, but if I don't persist for that long, it will become muscle endurance, not muscle hypertrophy.
Take the hottest device on the market recently, for example. I bought it in a hurry while watching TV shopping, and finally gave it to my friend. I have repeated this matter several times, which really wasted a lot of money. It was not until later that I discovered that the most effective way to exercise abdominal muscles is to exercise your abdominal muscles by hand without equipment. A few moves can exercise the abdominal muscles to the limit, and then I will share with you a few changes in the abdominal muscles.
But the most important thing is that whether you want six-pack, eight-pack, mermaid line or vest line, you can't say that you are well trained, but you have to eat.
Why do you say that abdominal muscles are eaten? Look at this picture that everyone has seen many times. Have you seen that the shape of abdominal muscles will be more obvious after the body fat reaches 15%? If your body fat is not low enough, no matter how hard you practice your abdominal muscles, no matter how strong your strength is, basically your abdominal muscles will still be wrapped in oil outside.
It is difficult to achieve low body fat only by exercise, and a good diet is needed. Take myself as an example. Abdominal muscles will become more obvious only when body fat reaches 15%. When you say body fat 17~ 18%, I will follow body fat 12~ 13%. It is a muscle that doesn't grow easily. We can exercise it to make it strong and the core stable, but it is relatively difficult to make it thicker, bigger and thicker like the pectoral muscle, thigh muscle or arm muscle.
I practice abdominal muscles at least 3-4 days a week, which has been the case for several years. But do you think my abdominal muscles are particularly strong? Actually, it's ok, a little better than the average person at most, but the gap between 60 points and 80 points is not too bad. The decisive place that looks like abdominal muscles is the body fat rate. The higher the body fat rate, the less obvious the abdominal muscles, and the lower the body fat rate, the more it will be.
Of course, it is important to exercise muscles, because we have been strengthening muscles to improve basic metabolism and make the body lines look good. If you only want to have low body fat, but don't want to exercise, then even if you finally lose weight, your body fat is only 7-8%, and you will only look like a thin man without muscle lines. The posture with strong fiber fit is the best.
Many people ask why the body fat rate goes up and down. By the way, generally speaking, the most convenient and commonly used method to measure body fat on the market is the electronic body fat meter, but the electronic body fat meter is measured by current, which is also called resistance measurement. Through the small iron plate stepped on by the foot, the body fat device will emit a very weak current, and the speed at which the current travels from the left foot to the right foot determines the body fat rate. Although it is quick and convenient, there is a blind spot in this method. Because of the amount of water in the body. On the same day, the amount may be 20% in the morning and only 17% in the evening. How does a person lose 3% body fat in one day? Just because the water content is different, the measurement is different.
Personally, I think it is the most accurate to judge by body posture. For example, the comparison chart I put up is basically correct. If you compare your body shape with that range, you will be close to each other. If you measure body fat, we will measure it at the same time under the same conditions and take this data as a reference value for a long time. For example, if your body fat has been reduced for a long time at the same time, you can probably know whether your body fat has been reduced by comparing your physical changes.
Just like weighing scale, the density of muscle is higher than that of fat, so if you have more muscle, you may lose weight. However, as long as you have low body fat and more muscles, even if you are heavier than the standard weight, your muscle lines will be perfect and beautiful. It is the hardest to achieve, so don't worry about your muscle strength training and weight.
So, finally, let's sum up.
Are abdominal materials effective?
1. It's a little effective, but if you want to compare it, it's better to practice your abdominal muscles by yourself without equipment, and you can save some money. In the later stage of fitness, it will be easier to grow with the help of equipment, but only with weight-bearing equipment.
2. There should be six, eight, mermaid line and vest line, and the key point is to have low body fat, with boys 15% and girls 18% below.
3. Reducing body fat requires good and correct eating habits and contents to reduce fat, so it can also be said that abdominal muscles are eaten.
4. Can abdominal muscles be practiced every day? Yes in principle, but I have always stressed that exercise is a long-term habit, so it is more important to persist for a long time, so it is ok to practice once every two days.
5. How to practice abdominal muscles by hand? Please refer to the article "Sharing the experience of rest-teaching you how to crunch correctly".
6. How long will it take me to develop my abdominal muscles? A week or a month is absolutely impossible, and three months to six months of continuous exercise, fat reduction and dieting is a reasonable time.
7. How to eat a fat-reducing diet, eat complete and healthy natural food, and don't eat sweets, but don't be too greasy. For details, please refer to the 90-day diet series, 90-day diet plan /blog/category/2 134658.
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