Developing attractive six-pack abs is a symbol of a person's self-discipline and a man's charm. If you don't have enough self-discipline and consistent fitness exercise, you can't have such a good body.
However, many people work hard but can't train their abs, why is this? It may be that the method is wrong. Different people have different methods of abdominal training. Losing your stomach and building your abs are also two different things, and we can't confuse them.
How do you build chocolate-like six-pack abs? Keep in mind the 3 key points of abdominal training, and sit in the right seat, so that you can achieve twice the result with half the effort!
Point 1: Low body fat percentage is the premise
Fat tissue sits on top of your muscles, and excess fat can make your muscles unable to protrude. To show off your six-pack abs, you need to control your body fat percentage. The body fat rate of boys should not exceed 18%, and the body fat rate of girls should not exceed 20%, so that the abdominal muscles can be highlighted faster.
So, what is your body fat percentage? People with fat in the waist and abdomen and excessive body fat rate should pay attention to dietary management. Because what you eat determines the shape of your body.
If you want to say goodbye to fat, you should usually reduce the intake of high-calorie, high-fat and high-sugar foods, and increase the intake of low-calorie, high-fiber vegetables and fruits in three meals. Most of the food is lightly processed, and the daily calorie value is controlled to create a calorie gap for the body, so as to lose belly fat.
Point 2: Multiple movements to exercise abdominal muscles in an all-round way.
A single crunch can only work the transverse abdominis muscles, but it cannot work the other muscles in the abdomen. You have to know that the abdominal muscles are composed of transverse abdominis, external obliques, internal obliques, rectus abdominis, etc., and we need different movements for all-round exercise.
During abdominal training, we can add Russia turns, hanging leg lifts, prone climbing, planks and other actions to maintain the mode of practicing one rest and one rest, which can fully stimulate the abdominal muscles, promote their growth and strengthening, and make your abdominal muscle lines stand out faster.
Point 3: Supplement high-quality protein
You must know that muscle growth is inseparable from the raw material support provided by protein, and excessive dieting will only make you thinner, unable to make the muscle dimension thick and full.
Therefore, during the abdominal training period, we should pay attention to supplementing high-quality protein in three meals, such as eating an egg and a glass of milk for breakfast, and supplementing chicken breast, fish, shrimp and other foods for lunch and dinner.
Finally, share a set of abdominal muscle GIFs to learn the correct trajectory of the movements and feel the force of the abdominal muscles, which can effectively improve the effect of abdominal training.
Movement 1: Straight-legged and bent knees to wrap around
Action 2: Hang the leg lift
Movement 3: Bend the elbow and straight-arm plank
Movement 4: Lie on your back and raise your legs alternately
Movement 5: Lie on your back and raise your legs
Action 6, Russia turns
4 sets of 10-12 reps per movement, do not use inertia to complete, but slow down the movement speed and feel the force on the target muscle group.