How to get perfect abs with effective methods
Before the beginning It must be said that beautiful abdominal muscles do not mean high waist and abdominal strength. What we usually call waist and abdominal strength is actually the strength of the lower back and hips, especially the strength of the hips. It is difficult for the waist and abdomen to actively exert force. The parts where the waist and abdomen are connected are the buttocks and lower back, so what we usually call waist and abdominal strength is actually hip strength. The so-called ability to stay in the air is also determined by hip strength.
Next, let’s talk about how to use effective methods to get perfect abdominal muscles. Although my abdominal muscles are now covered with thick fat due to my transformation, I also had clear abdominal muscles before, haha. Abdominal muscles are also muscles. Although they are a small muscle group, they must also follow the principles that other muscles must abide by, that is, diet, method and frequency.
1. Let’s talk about diet first. The abdominal muscles are a very special part. Among all the muscles in the body, the abdominal muscles have the most stringent requirements for diet. Because the abdomen and face are the areas most likely to accumulate fat, many people gain weight first in these two areas. Therefore, for abdominal muscles, multiple meals a day is a must. Multiple meals a day can well solve the problem of fat accumulation in the abdomen.
2. It is not possible to skip meals. The method many people adopt to reduce fat is to skip dinner or use fruit instead. The most likely problem in this way is to break the level of your own hormone secretion. In this way, you can lose fat, but you can't. Therefore, you must eat three meals a day, especially breakfast, which is the most critical, so if If you can't eat multiple meals a day, you can't lose fat like one or two meals a day.
3. What you eat is very important. You must eat less or even none of high-carbohydrate, high-calorie, and high-fat foods. You may have heard that the food of bodybuilders is usually boiled. The boiling here is not the method of boiling fish, but pure white boiling without any seasoning, in order to reduce carbon water, calories and food as much as possible. Fat intake, keep fat low. You must refrain from eating snacks, drinks, rice, noodles, and pork. Abdominal muscles are different from other parts. They must be low in fat to maintain good shape. However, low fat is not a particularly good thing for basketball, especially for amateur players. So what are the benefits of abdominal muscles? We will talk about it at the end.
Next, let’s talk about the method. Abdominal muscles are also muscles, so the correct method is also a necessary condition for gaining muscles. The abdominal muscles are divided into two parts, the rectus abdominis and the external obliques. We will focus on the rectus abdominis here, because we are not purely bodybuilders. It is too difficult and unnecessary to pay too much attention to the external obliques, and we Usually only the rectus abdominis is looked at.
The rectus abdominis muscle can be divided into two parts, six in the upper abdomen and two in the lower abdomen. Among them, the two areas on the lower abdomen are the most difficult to practice. It’s not because everyone doesn’t practice enough.It’s not because of innate genes, but because of wrong methods. Let’s talk about six yuan first. The simplest and most practical way to do six-pound exercises is sit-ups, but you also need to pay attention to the method of doing sit-ups. The two most important points may be easily overlooked by people.
First, the position of the hands should not be placed behind the neck, but on both sides of the ears, so as not to put greater pressure on the lumbar spine.
Second, it’s the range of the lift. Many people do sit-ups with their elbows touching their knees. You can try it. At this time, your abdominal muscles will be anti-loose. And this goes against the most basic principle of muscle training, which is that the muscles keep contracting. Therefore, as long as you keep your shoulder blades off the ground, your upper six-pack abs will be well stimulated. You must have seen the eight-minute video of abdominal muscles. The sit-ups all have this range, but the specific movements are slightly different. The range of sit-ups is used to control the training of specific abdominal muscles, such as the specific training of the first row, and the second row. Second row, third row abs. Therefore, controlling the range of sit-ups is the best way to train for six packs.
Many people are not familiar with lower abdominal methods. The two best movements are decline sit-ups and supine leg raises. The postures of these two movements are also critical. For example, when doing leg raises while lying on your back, you must pay attention to two points.
1. The legs should always be kept straight. If they are bent, it will cause the buttocks to use too much force and the training will not be done properly.
2. Just raise your legs to 90° with the abdomen, that is, just feel the contraction of the two abdominal muscles in the lower abdomen. The second movement is the decline sit-up. This is a movement that weightlifting teams like to practice, especially the method of holding the barbell behind the neck. My suggestion is that intermediate and advanced trainers can use this method. For novices and beginners, it is best not to bear weights or to choose to bear weights on the chest. The same is true for ordinary sit-ups. Although weight-bearing behind the neck can improve strength, it puts too much pressure on the lumbar spine. What you need to pay attention to when doing decline sit-ups is still the amplitude of the lift, that is, just feel the contraction of the lower abdomen.
As for the external oblique muscles, I won’t say much here. If you are interested, you can add turning movements to ordinary sit-ups. Therefore, it seems that the eight-minute abdominal muscle training is a good way to train abdominal muscles, but this method is not necessarilyIt is suitable for everyone because its frequency and intensity are too high. The fastest I did this plan took me nine and a half minutes. The intensity was really too high. So how to choose the intensity that suits you is very important.
Another way to train abdominal muscles is the abdominal muscle wheel, but the abdominal muscle wheel is not just about abdominal muscle training. It also trains trunk strength, that is, core strength and hip strength. There are certain requirements. If you can do one in a standard standing position, then your trunk strength is already considered good. Of course, the posture must be standard and try to keep the body parallel to the ground for the best effect. If you can't stand, you can choose to train in the kneeling position. I like to use the ab wheel because I don't like isolation movements for bodybuilding, and the ab wheel is also a small compound movement.
Although abdominal muscles can be trained every day, as muscles, training every day is not conducive to recovery and is not conducive to maximizing the effect. In other words, the abdominal muscles should be like other muscles. It is best to feel lactic acid accumulation and muscle soreness the next day after training. I usually have difficulty getting out of bed the next day after doing abdominal exercises, and my abdomen hurts when I smile. In this case, it is unrealistic to train abdominal muscles every day. My suggestion is that if your training plan is very mature, it is best to do it 1-2 times a week, with one high intensity and one light intensity to maintain good results. Abdominal muscle training results. In this way, you can maximize your abdominal training without being too tired every day, and achieve a real effect of getting twice the result with half the effort. As for the intensity, it should not be too high. For example, 8-minute abdominal muscles is not suitable for trainers below the intermediate level. If you do 8-minute abdominal muscles for 20 minutes, it is not as good as practicing 200-300 abdominal muscle movements a day. Don't ignore the standard of movements just to complete 8 minutes of abdominal muscles. As the same saying goes, it's better to be gentle than fake. If you are a beginner, then 300 abdominal muscle movements, 200 sit-ups, and 100 leg raises are good training amounts at one time.
Finally, let’s talk about the so-called role of abdominal muscles. The biggest function of abdominal muscles is to be beautiful. Eight neat and obvious abdominal muscles are pleasing to the eye. But not everyone can have neat abdominal muscles. Due to genetic reasons, it is very difficult to correct the neatness of eight-pack abs. As we all know, not everyone at the Olympic level has neat abdominal muscles. of. Secondly, the role of the abdominal muscles is also to help during deadlifts. Although the abdominal strength is not strong, good abdominal strength is also very helpful in straightening the trunk during deadlifts. Finally, the abdominal muscles are actually a very embarrassing part in basketball. You can carefully observe NBA-level players. Very few of them have real eight-pack abs that can compete with bodybuilding. In general, the abdominal muscles are The fat is relatively thin and the abdomen is just flat. Well-developed abdominal muscles require too much attention to diet and too much attention spent on related training. My suggestion if notEspecially for the sake of beauty, you only need to maintain a certain outline of the abdominal muscles. There is no need for a particularly obvious shape of the abdominal muscles, because although it is not difficult to develop abdominal muscles, compared to other parts, the abdominal muscles should be regarded as the best to train, because The posture and movement requirements are far less complicated than the legs, chest, and triangle. However, it is difficult to train abdominal muscles well, all due to special dietary requirements. With a normal diet, you can have a good chest shape and leg shape, but if you want to have obvious abdominal separation, you have to do a lot of work outside of training. Much larger than other parts. Therefore, it is difficult to have your cake and eat it too, and the choice depends on everyone's interests.