To achieve efficient abdominal muscles, focus on the key points and practice, otherwise repeated thousands of times crunches will be useless.

Regardless of male or female, having a solid core or a six-pack is always likely to instill confidence, because it appears difficult, but those who can truly achieve goals have few friends, it is not only a sign of a good figure, but also a representation of self-discipline, because to achieve a clear abdominal muscle requires not just a few abdominal muscle exercises, but also a low body fat rate.

So, when we want to develop a solid core or a beautiful waistline, we should grasp the following points to guide our efforts, which will help us focus our efforts and achieve our goals more quickly.

First: Body fat rate

It's undeniable that to achieve a clear abdominal muscle, body fat rate is a must-pass threshold, because only when the body fat rate is low (men below 15%, women below 20%) will the abdominal muscles be revealed without being covered by fat.

Therefore, for friends with a high body fat rate, the first thing to do is full-body fat reduction, not abdominal muscle training. The method is to control the diet and regularly exercise to create a calorific negative balance and maintain it.

Second: Abdominal muscle thickness

If the first point shows that the body fat rate is reduced and the abdominal muscles are revealed, it's not necessarily the case. At this time, there needs to be a certain amount of abdominal muscle thickness, if the abdominal muscle thickness is insufficient, at most only a slight outline will be shown. Therefore, we sometimes say that the abdominal muscles developed by slimming have no meaning as much as the chest developed by fattening.

So, don't expect to develop a solid core or a beautiful waistline just by reducing fat, you also need to train to increase the thickness of the abdominal muscles.

Third: Abdominal muscle shape

Before the abdominal muscles are revealed, don't set goals like 'achieve 8-pack abs' or 'achieve chocolate abs', the results are likely to disappoint you, because everyone's abdominal muscles have different numbers and whether they are symmetrical is innate, and only when the body fat rate is low and the abdominal muscles are fully revealed can they know what shape they are.

So, before the abdominal muscle shape is revealed, don't get stuck on how to train symmetrical 8-pack abs.

Fourth: Abdominal muscle training

From the above three points, we know that in addition to reducing fat, it is necessary to train the abdominal muscles to make them grow effectively, but in the training process, how to improve abdominal muscle efficiency, how to choose abdominal muscle exercises, whether abdominal muscles need to be trained separately, etc., we need to understand.

1. How to choose abdominal muscle exercises?

According to the structure of the abdominal muscles and the development of the abdominal muscles, choose corresponding exercises. From a structural point of view, the abdominal muscles are divided into the upper and lower sides of the abdominal oblique muscles, and the abdominal rectus abdominis. Therefore, the exercise selection should target the upper and lower sides of the abdominal rectus abdominis and the abdominal oblique muscles, and then, based on the development of the abdominal muscles, choose appropriately. So don't do too many exercises, just do what is sufficient, rather than doing what you like.

2. How to improve abdominal muscle training efficiency?

This point needs to be done from the following aspects to improve abdominal muscle efficiency

• To achieve the abdominal muscles in the training process, the abdominal muscles should be the main force, so the exercise selection should not be too difficult, because if it's too difficult, you won't be able to do it, which will lead to a lack of effective stimulation for the abdominal muscles. So choose exercises that are suitable for you, which can have a certain challenge, but through hard work, you can achieve it.
• In addition to the difficulty of the exercise selection not being too high, it's also necessary to avoid momentum, and one of the ways to avoid momentum is to slow down and regulate the speed, actively control the rhythm of the movement, which not only helps us to feel the abdominal muscles, but also avoids momentum.
• According to the ability to replace training methods, when a group of abdominal muscle exercises can be easily completed, the effect of this group of exercises will gradually decrease, so at this time, it is necessary to replace the method to form a fresh stimulation for the abdominal muscles. The method is to shorten the rest time between the exercises, or to change high-difficulty exercises or add weight.

3. Do abdominal muscles need to be trained separately?

Many friends say that abdominal muscles don't need to be trained separately, is this right? Yes, for experienced people with a fitness foundation and detailed fitness plans, abdominal muscles really don't need to be trained separately. Because in their other part training, they can effectively stimulate the abdominal muscles to grow.

However, for friends who want to develop a solid core without any fitness experience, regular abdominal muscle training is still necessary, because without training other parts of the body, abdominal muscle training will be more targeted.

4. Do abdominal muscles need to be trained every day?

Many friends say that abdominal muscles belong to endurance muscles and can be trained every day, is this true? In fact, the abdominal muscles are no different from other muscles in terms of growth, they also need rest time to grow. We need to leave rest time for the abdominal muscles to grow.

Of course, if the abdominal muscle training is 3-5 times a week, it's unnecessary to train every day, and for friends with fitness habits, they shouldn't ignore the stimulation of abdominal muscles during their training in other parts of the body, so the number of times to train the abdomen can be reduced accordingly.

​In summary, to develop a solid and obvious abdominal muscle shape, in addition to reducing fat, it's also necessary to improve abdominal muscle efficiency and make them grow effectively, and the exercise selection should not be too arbitrary, but to do what you like.

Finally, share a group of abdominal muscle training exercises that are suitable for the general public, which is very suitable for home training. This group of exercises is not difficult, but to complete it effectively is not easy, so try it, if you feel it's good, then keep it going. The number of repetitions for each exercise is 15-20, and the rest time between exercises should not exceed 30 seconds. If you can, you can skip the rest time. Each training session lasts for 3-4 sets, and the overall time is about 15 minutes. Don't stop immediately after training, and stretch your abdomen to relax.

Author: Ten Month Knows Way

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• #Spring Exercise Power#

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