Part. 1
Having chocolate-like eight-pack abs is the ultimate goal of many fitness professionals. The road is obstructive and long. During this exercise, you must not only stick to it, but also pay attention to some details, so that you can finally get chocolate abs!
What should I pay attention to when exercising abdominal muscles?
1
Pay attention to the frequency of training, do not practice every day
As long as the abdominal muscles can be constantly stimulated, the muscle training effect will be very good. There is basically no need to exercise every day. You can train every other day, so that the abdominal muscles will have sufficient rest time and can grow better.
2
Intensity should be gradual
At the beginning of the abdominal muscle exercise, no matter the number of groups or the number of times, it should be a gradual increase in the cycle, rather than a large increase in one time, which is easy to damage the body, the same applies to other parts of the body.
3
Seize the time for a single exercise
Generally speaking, the time for each abdominal muscle exercise is 20-30 minutes, and you can choose to do it after the end of aerobic training or after the end of the large muscle group training. Trainers who urgently need to strengthen their abdominal muscles can take time alone for targeted training.
4
Quality is better than quantity
Some people set a fixed number and number of sets for themselves, and their movements start to become irregular when they become tired in the later stages. In fact, the standard of the movement is far more important than the quantity.
If you don’t pay attention to the quality of the exercises, then you just pursue the frequency and speed of the exercise, even if you do more, the effect will be compromised. High-quality movements require the abdominal muscles to maintain tension throughout the entire process.
5
Increase the intensity appropriately
When performing abdominal muscle exercises, you can appropriately increase the weight, number of groups, number of groups, or shorten the rest time between groups when the body adapts to this state of exercise, and perform weight-bearing abdominal muscle exercises to prevent the abdominal muscles from adapting.
6
Training must be comprehensive
When doing abdominal muscle exercises, don't just train a part of the abdominal muscles. It is the upper and lower abdominal muscles such as the rectus abdominis, external obliques, internal obliques, and transversus abdominis. The superficial and deep muscles must be exercised so that the abdominal muscles that are exercised will be more beautiful and perfect.
7
Warm-up exercises cannot be ignored
In fact, no matter what kind of fitness training, you need to do enough warm-up exercises. Warming up can not only help prevent muscle strain, but also make the muscles move faster and enter the exercise condition, making the exercise effect better.
8
Balanced diet
During the exercise of the abdominal muscles, avoid fried, greasy foods, and alcohol; avoid overeating, eat more fruits and vegetables, foods rich in protein and fiber, to ensure a balanced nutrition, the same applies to others body parts.
9
Obese people are advised to reduce fat first
If you are overweight, the excess fat in your abdomen will cover your abdominal muscles. For example, the muscles of sumo wrestlers are actually more developed than the average person, but they can’t be seen because of the large amount of fat. In addition, if you have too much abdominal fat, you will be carrying so much weight, and you may not be able to train your abdominal muscles.
Therefore, people with excessive abdominal fat should perform aerobic exercise to remove excess abdominal fat before starting abdominal muscle exercise, or both. This so-called overweight person, the standard is that the body fat rate is higher than 15%, this kind of fat will cover the abdominal muscles that have been trained, so you need to lose fat before training the abdominal muscles.
After reading this article, have you got these details?
