How to Build a Six-Pack Waistline? 6 Advanced Abdominal Exercises to Make Your Abs More Sore and More Effective
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Many people gradually restored their slender figures after a period of weight loss training. However, as they gained a deeper understanding of fitness, they were no longer satisfied with flat and ordinary body shapes, but were fascinated by the curved body shape after strength training.
Good shape comes from fitness, having, abdomen muscle and perfect figure are highly sought after in modern society. For many men and women, it can give them a figure boost to have a visible abdomen muscle.
Summer is coming, and waist and abdomen are the focus of many people.Men want to show off their abdomen muscles, and women want to show off their. Only when the body fat rate is low, can you effectively train abdominal muscles.
Whether male or female, the selection of abdominal muscle exercises is basically the same.The only difference is that men hope to achieve six-pack abs, while women hope to achieve (abdominal sides with two obvious muscle lines). Six-pack abs are obviously more difficult than.Women's muscle growth is dozens of times harder than men's.
Men's bone muscle content will be higher than women's, and the level of testosterone, which promotes muscle synthesis in the body, is 10-20 times that of women.Women's standard body fat rate is below 24%, while men's is below 20%.
However, to achieve clear visible and abdominal muscles, the body fat rate requirements are stricter for both men and women,Women need to maintain it below 22%, while men need to maintain it below 18%.
The principle of abdominal muscle training is:Through external force, tear the abdominal muscle group, let the muscle tissue recombine and grow thicker, forming a beautiful or abdominal muscles.Abdominal muscles are under low body fat rate,otherwise, the muscle lines will be covered by fat tissue, and they cannot be exposed.Therefore, abdominal muscle training is more suitable for people who have successfully lost weight and have a body fat rate lower than standard.
Obese people should focus on reducing body fat rate through aerobic exercise, and auxiliary strength training and abdominal muscle training. As the body fat rate decreases, they can reduce aerobic exercise and increase strength training and abdominal muscle training to help sculpt muscle lines and highlight curved body shape.
So, after the body fat rate reaches a standard level,how to conduct abdominal muscle training to quickly build abdominal muscles and ?
- First, about the selection of actions, we need to ensure comprehensiveness.Because the abdominal muscle group is not a single muscle group, but a combination of multiple muscle groups, our abdominal muscle exercises must targetthe transverse abdominis, external oblique abdominis, internal oblique abdominis, and rectus abdominis comprehensively.Secondly, during the training process, we need to correctly perceive the force of the abdominal muscle group, reduce or avoid the force of other parts of the body, so that the training effect can be improved.
- Finally, during the training process, we can gradually increase the difficulty of training.When your abdomen adapts to the original intensity of the abdominal muscle training, the scar feeling of the abdomen after abdominal muscle training will not be obvious, it is best to increase the difficulty of the training, such as shortening the interval time, performing weighted training, and choosing more difficult actions to train, in order to make the muscles become thicker.
- In addition,we can train abdominal muscles once every two days,
- without training every day, resting for one day can let the muscle tissue to repair better.Below, the editor shares a more advanced abdominal muscle tearing plan, the difficulty is slightly higher than the beginner abdominal muscle training.Action 1, two hands up and down, lying on the ground, simultaneously raising both hands and feet, when the two touch each other, return to flat state,
Action alternate between the two hands, 8-10 times, 3 groups.
Action 2, left and right abdominal twists,
- lying on your stomach on a pad, both hands stretched out, lift your hips,
- both feet stand on the bottom of the hips, maintaining a tightened core, perform left and right twists.
Action perform for 30 seconds, 3 sets or so.
- Action 3, crocodile style lying on your side,
- lying on your side, maintain shoulder, hip, and foot on the same line,
- then like a crocodile, move forward, the thighs are bent outwards,
Action perform for 30 seconds, 3 sets or so.
- Action 4, hanging belly to raise legs,
- hang your hands on a pull-up bar, tighten your core muscles, keep your waist and back straight,
- slowly raise both legs to the highest extent, then slowly return to the original position, the speed is slowed down.
Action perform 10 times, 4 sets.
- Action 5, dumbbell lying prone twists,
- both hands hold a dumbbell, maintain a high-altitude stretch state,
- both feet can use a supporting object to fix, then slowly curl your body up, feel the stimulation of the abdominal muscles,
slowly return to the original position, the action performs 10 times or more, 3 groups.
- Action 6, dumbbell swivel,
- lying on your side, holding a dumbbell in one hand,
- the arm moves forward horizontally, which can exercise the oblique abdominal muscles.
Perform 10 times on each side, 3 sets.
