How to train abs? There are many people who want to train their abs, abs are not only healthy, but also very sexy, but most people find it difficult to train their abs by themselves, so, how to train abs?
Ways to train abdominal muscles
Scissor foot sit-ups, this action can exercise the upper abdomen, experts will do about 150~200 times a day, but it is recommended that ordinary people do 50~100 times. Hold the back of your head with your hands, bend your knees, cross your feet and prepare to prepare, paying attention to only your upper body and back touching the ground. Exhale and close your lower abdomen, use the strength of your abdominal muscles to bring up your upper back, touch your knees as much as possible, and then repeat movements 1~2.
Lying on the bicycle, this action uses a lot of lower abdominal muscle strength, pay attention to the feet do not touch the ground, and step on the left and right feet in turn, about 20~30 times will be effective. Lie flat and touch the ground to maintain balance, lift your legs off the ground, and alternately do pedaling movements, a total of 50 times left and right. Pay attention to keeping your knees bent when pedaling, and do not need to deliberately straighten your knees to draw a circle into the air, such as lying down and doing stepping.
V-shaped clamp lower abdomen, above the shoulders and below the buttocks during the movement, does not touch the ground, which is very physically demanding, and the average person does 7 to 8 times is very powerful. Lie flat on the ground with only your shoulders to your hips, raise your hands up, your head slightly off the ground, and lift your feet flat off the ground. Use the force of tightening the lower abdomen to drive the upper back to the head and legs inward, and straighten the hands and legs upwards parallel to each other.
What exercises should be used to train abdominal muscles?
The abdominal muscles must be exercised with aerobic exercise, the best is swimming, followed by jogging. For people with a lot of fat, it is necessary to first carry out moderate aerobic exercise (running, skipping rope, swimming, etc.) to ensure that the daily intake capacity is less than the consumption of energy, so as to ensure fat consumption, and then assist the abdominal muscle exercise.
What is the body fat percentage for abdominal muscle training?
The biggest factor that affects the delay in the appearance of abdominal muscles is your high body fat, because fat is covered by the outer layer of muscles, if you can’t reduce the body fat percentage first, even if you do the most effective abdominal muscle training in the world, it is actually difficult to see any abdominal muscle lines. Research statistics show that some men will start to see abs at about 10-11% of body fat percentage, while most men may need to reduce their body fat percentage to 7-8% before they can see strong abs like ice cubes.
Dietary principles for building abdominal muscles
1. Balanced diet, if you want to grow muscle, the diet must be in line with the characteristics of physical growth and development and physiological functions, contain various nutrients in the daily life of the human body, and the content should be sufficient, the proportion should be appropriate, fully meet the needs of the body, and maintain normal physiological functions, in order to promote the growth and development and health of the body.
2. Protein powder is properly supplemented, this is because a lot of muscle is protein, so muscles need high protein after exercise to repair and grow. Therefore, if you want to grow muscle faster, then it is important to eat some protein powder.
3. Fatty beef has a high protein content, and beef has less fat, making it the preferred food for muscle gain.
4. Greens and fruits, greens and fruits should also be eaten a little more appropriately so that vitamins can be supplemented. It has a good effect on promoting muscle gain, such as pineapple, orange, broccoli, strawberries, lettuce, greens, etc.
5. Eat more egg foods, eat cooked eggs, if they are raw, not only are they not nutritious, but they will also bring germs into the body, which will affect the normal growth of muscle groups. If the steamed egg is about to be steamed thoroughly.
Precautions for training abdominal muscles
1. Whether it is doing abdominal muscle exercises with bare hands or abdominal muscle training with the help of equipment, it is necessary to do sufficient warm-up exercises. Warming up not only helps prevent muscle strain, but also allows the muscles to move faster into the exercise state, making the exercise effect better.
2. When exercising abdominal muscles, do not just practice a rectus abdominis or transverse abdominis, but the upper abdominal and lower abdominal muscles such as rectus abdominis, external obliques, internal oblique and transverse abdominis muscles must be exercised, so that the exercised abdominal muscles will be more beautiful.
3. When performing abdominal muscle exercises, when the body adapts to this exercise state, you can appropriately increase the weight, number of sets, the number of reps per set or shorten the rest time between sets, and perform weight-bearing abdominal muscle exercises to avoid the quality of the abdominal muscles after adaptation, so as not to make breakthrough progress in their quality.
4. When exercising the abdominal muscles with equipment or other methods, do not rest during the specified exercise time, and wait for the number of times to reach this group, and then the rest time between the two groups can be rested, so as to avoid the stimulation of the abdominal muscles in vain.