Abdominal muscles are not something that most people can practice. Some people desperately do 100 abdominal curls every day and find that there is no effect. It can only be said that when you practice abdominal muscles, you get into a misunderstanding, which will cause you My abdominal muscles never show up.
If you want to have a good-looking abdominal muscle line, you can't get it through simple abdominal muscle training. Before training the abdominal muscles, you must pay attention to these 3 key points of abdominal abuse. Don't use the wrong method and go the wrong way, otherwise it is really difficult to train the abdominal muscles! First point, while ensuring a low body fat rate, adding abdominal abuse training is the best choice You must know that if you want to develop your abdominal muscles, you must ensure a low body fat rate. Generally, the body fat rate of boys is 8-15%, and the body fat rate of girls is 20-24%. If you cannot reach below the critical point, don’t Thinking of practicing abdominal muscles, but first thinking about how to lose fat, this is the most basic point. Only when we perform aerobic training or high-intensity training to reduce our talents and brush down the body fat rate, the abdominal muscle lines can be seen, then we can perform targeted abdominal muscle training. Of course, there must be a process for everything, and the training must be gradual, and don’t exhaust yourself. After the body fat rate drops, you should start with the introductory abdominal abuse exercises. When you find that you can adapt to this intensity of exercise, you must increase the difficulty of the exercise, such as equipment or weight-bearing abdominal abuse training. The second point, abdominal muscle training is a comprehensive, multi-angle training, compound movements can improve the efficiency of abdominal muscle training The abdominal muscles are composed of multiple muscle groups, such as the upper rectus abdominis, lower rectus abdominis and the three main muscle groups of the oblique abdominis. You need targeted training to have a good-looking male dog waist/mermaid line appear. It's useless to simply do abdominal curling, it just stimulates the upper abdominal muscles. When we are doing abdominal muscle training, in addition to training the abdominal muscles from multiple angles, you can also appropriately add compound movements such as squats, deadlifts, and bench presses to improve the efficiency of our training. The third point, overtraining will hurt the body, and persisting in training is the most important Many people think that doing abdominal abuse training desperately cast iron olympic plates can effectively accelerate the appearance of abdominal muscles. In fact, you are wrong. The process of muscle recovery, synthesis, and growth requires adequate rest time. If you abuse your abdomen every day, your abdominal muscles will not have time to recover on their own, and your body will not be able to eat it. Therefore, proper rest is very important, and it is recommended to train 3-4 days a week for the best. And insisting on training is also the most important thing. If the muscles don’t train, they will retreat. Not only for abdominal muscle training, but for our personal fitness training, we must maintain a long-term mentality, so that you can always maintain a healthy and muscular body. As long as you pay attention to these 3 points, then you can practice "shark line, mermaid line, male dog waist and chocolate bar" more effectively, that is, good-looking abdominal muscles.
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Fitness training can be divided into aerobic exercise and strength training. Then, what does strength training include?
Our common weight-bearing training basically belongs to strength training, as well as self weight training, squatting, push ups, pull-up, these unsustainable, 2-minute exhausted sports, belong to strength training, also known as resistance training. How to arrange strength training reasonably for people who are doing fitness training? We need to know that the body is divided into large and small muscle groups, such as: shoulder deltoid, arm biceps, triceps, back muscle, abdominal muscle, leg quadriceps, gluteus, etc. The muscles of the body can not exercise every day, but need to be reasonably allocated training. It takes three days to repair the large muscles after training, and two days to repair the small muscles. For people who practice three times a week, they can train in two or three ways, such as one day for upper body muscles, one day for lower body muscles, one day for abdominal muscles or rest, and three days for a cycle. For people who practice five or six times a week, they can train in four or five ways. When fitness, we should pay attention to compound battle rope length movements, such as push, squat, lunge, pull up, push up, goat push up and other golden movements. Adhering to the principle that compound action is prior to isolated action, it can promote the development of multiple muscle groups at one time, so as to improve the efficiency of muscle growth and get better body faster. So, what benefits will you get if you stick to strength training for a long time? 1. Muscle lines will gradually highlight, the proportion of the body is more beautiful. Strength training can improve muscle dimension, squat can exercise gluteal and leg muscles, improve lower limb curve, abdominal muscle training can exercise lumbar and abdominal muscles, carve vest line, back muscle training can carve tight back line, let you wear clothes more beautiful. 2. Muscle growth can improve the basic metabolism of the body. Muscle is the energy consuming tissue. The heat consumption of a kilogram of muscle is more than 9 times that of a kilogram of fat. Weight loss people do more strength training, can let you consume more calories every day, inhibit fat accumulation, improve fat burning speed. 3. Improve the level of strength, bid farewell to the image of weak. Strength training can help you maintain strong physical strength, and your weight-bearing level will gradually improve. You can easily hold your baby, carry your suitcase, and feel full of strength. 4. Resist the speed of aging. Aging begins with muscle loss, which means that the level of basic metabolism is declining, and the body function is not as good as before. You will feel powerless, and your skin will begin to sag and wrinkle. Strength training can prevent muscle loss and keep your skin tight. 5. Strength training can promote the secretion of testosterone. Testosterone level determines the hormone charm of boys. People with strong testosterone look more masculine, have more strength, have stronger physique, and feel full of security. See here, are you motivated to do strength training? Novice strength training does not necessarily need to go to the gym, we buy a pair of dumbbell equipment, can practice at home. Learn some fitness map, standardize the movement standard, you can also harvest the benefits of strength training! |
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August 2022
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