Abdominal muscles is a subject that troubles many fitness enthusiasts. From the moment they go to the gym, many people set the goal of building six-pack abs.

However, after a few months of training, their chest muscles gradually become stronger and their arms gradually became thicker, but only the abdominal muscles became stronger. It's still just flat, with no clear traces visible, which is really frustrating.

What kind of muscles are abdominal muscles?

The scientific name of the abdominal muscles is the rectus abdominis (Rectus abdominis), which is the most superficial muscle in the abdomen. It extends from the chest down to the pubic bone. In the middle of these two long muscles, the tendons are divided into pieces like cutting tofu. However, because the bottom part is longer and not so obviously blocky, the general goal of fitness is to cut the six areas 3 above the belly button. The muscles you develop are commonly known as six-pack muscles.

Girls’ abdominal muscles are commonly known as the vest line. Because girls have more body fat and lack the hormones to build muscles, it is not easy to develop six-pack muscles like boys. At most, they can develop into the sides of the belly button. The shadow looks like wearing a vest.

The key point of training abdominal muscles

Many people cannot train their abdominal muscles well, not because they do not work hard enough, but because they do not work hard enough. Because of incorrect methods or wrong concepts, the training effect is not as good as expected.

1. While training abdominal muscles, you must also lose fat:

< p>If you want six-pack abs, just doing muscle training is not enough. Don’t forget that the abdomen is one of the places where fat is most likely to accumulate. The muscles that have been trained are covered with fat and of course cannot be seen.

It is generally recommended that the body fat percentage of boys should be less than 10% and that of girls should be less than 18% to have a chance to see the abdominal muscles emerge. Therefore, through some systemic exercises and a good diet, you can develop them. The key to abdominal muscles!

It is worth mentioning that many people think that sit-ups or crunches can reduce belly fat. This is a completely wrong idea. Fat is all over the body. There is no partial weight loss if you lose weight together

2. Doing it too fast

Many people are eager to do hundreds of exercises in one bite, but this is often not the case. You will get too many effects

Movements that are too fast can easily allow you to take advantage of inertia and make your target muscle groups lazy. What you need to do is to squeeze your abdominal muscles to the maximum extent when contracting and when stretching. Stretch to the maximum extent and slow down the speed as much as possible to feel the burning sensation in your abdominal muscles

3. Do it too many times

As a child! In PE class, everyone is competing to see who can do more sit-ups, but this is not what we want!

Focus on each movement, pay attention to your breathing, and get the air out of your lungs when you curl up your abdominal muscles. Exhale, tighten your abdominal muscles to the maximum extent, and inhale as you lower to let your abdominal muscles begin to lengthen!

Strive to do your best in every move! Don't worry too much about how many reps you have to do!

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4. Don’t focus too much on the abdominal muscles

Many people are determined to pursue six-pack abs. After the vest line, they start to exercise their abdominal muscles crazily every day. Muscles, this is actually not very good!

Abs are a small muscle group, and from the perspective of training investment, they are not suitable for spending a lot of time and energy on isolated training. Participate in a lot of work! Such as squats, deadlifts, rows, pull-ups, etc. The abdominal muscle activation rate of these movements is often more effective than isolated crunches.

This is why many athletes do not take it too seriously! Go to isolate the abdominal muscles, but their abdominal muscles are very beautiful!

In addition, the main role of the abdominal muscles in exercise and life is to stabilize the trunk and protect the lumbar spine. Too much spinal flexion may not be effective! Not very good! Instead, it is recommended to do more core stability training to improve the overall coordination of our body!