How to train perfect abdominal muscles

1. If you want to show the abdominal muscles clearly, you should try to reduce the body fat level.

For most people, it is more accurate to subtract abdominal fat first and then exercise abdominal muscles, so that abdominal muscles can be exposed. Without a low fat rate, even if you have the sexiest abdominal muscles in the world, it is useless.

The best way is to consume fat through diet control, aerobic exercise and weight-bearing training.

You need to know the anatomical structure of abdominal muscles in order to train correctly.

If you want to have perfect abdominal muscles, rectus abdominis, oblique abdominal muscles, and even transverse abdominal muscles, it is necessary to reasonably allocate the task amount of each exercise so that the abdominal muscles can get all-round exercise. Successful abdominal training should include at least three movements: training for rectus abdominis, such as various abdominal rolls; Training of abdominal oblique muscles, such as turning and lateral flexion; Training of transverse abdominal muscles, such as abdominal breathing and plate support.

Quality is far higher than quantity.

People always think that if you want to exercise your abdomen effectively, you have to exercise for several hours every day. We don't know where this misconception comes from, but we can tell you that doing 1000 sit-ups every day may not be effective, but it will make your back ache. Like other muscles, it is best to exercise your abdominal muscles 2-4 times a week and take at least one day off after each exercise. Do 3~ 10 movements each time, and each movement will be repeated 8~ 15 times. Every movement should be in place, so that you will feel that you have done your best at the end of each movement.

4. Increase the strength appropriately

If your abdominal muscles are large, you should reduce the frequency and pay attention to the quality of exercise. You can complete the corresponding waist and abdomen exercises by carrying weight, which can effectively increase your body shape and improve the shape of abdominal muscles.

5. Slow down the pace of action

Perfect technology is crucial. Set aside some time to really feel the movement of abdominal muscles. If you can complete the recommended number of times in each set of movements without feeling tired, then either your movements are wrong or your movements are too simple. You can try the best skills by yourself and find a set of exercises with moderate intensity.

6. Training transverse abdominis muscle can make waistline smaller.

The method is simple: just practice abdominal breathing.

7. Abdominal muscle exercise won't make you lose fat.

The abdomen reacts to exercise as well as other parts. As long as you stick to the correct exercise, you will definitely have a tighter waist and abdomen. However, abdominal exercise alone can't burn off the fat on the stomach. In fact, no part of the body can be partial weight loss.

Remember: lose all together.

8, shorten the rest time between groups

Abdominal muscles, like calf muscles, are endurance muscles. You must give different stimuli from the chest and back to be more effective. For abdominal training, the shorter the rest time between groups, the better. You'd better be able to finish all the exercises one by one without any rest. But when you start to exercise your abdomen, you may need to rest for a minute or two. This is normal. It's just that the sooner you start the next routine, the better.