The line sculpting of the core part is often a common problem for many bodybuilders. So, here comes the question, who has ruined your abs dream?
1. Too much body fat
If you want to exercise your abdominal muscles, the first thing you have to do is to lose fat. If your body fat rate is too high High, you can’t see the abdominal muscles at all. It is said that the abdominal muscles are trained in the kitchen, which means to eat healthy and keep body fat in a low range.
Even if you can lift dozens of kilograms Thousands of sit-ups, in order to clear the abdominal muscles, you need to reduce the body fat rate of men to less than 12%, and women's body fat rate to less than 18%. If you want to reduce body fat, you need to work harder to control Own diet.
2. Pay attention to whole body exercise
Partial exercise cannot effectively reduce fat. The only way is through the whole body Exercise and diet control. Unfortunately, many beginners, even those with a certain foundation, naively thinkIs there any way to quickly develop abdominal muscles?
However, what they don’t know is that to lose weight, you must first do a full-body exercise. When exercising other parts of the body, such as the chest, back, legs and other major musclesFor meat masses, multi-joint exercises are usually used. Multi-joint movements can mobilize muscles in all parts of the body to participate in work, including abdominal muscles.
In addition, the abdomen is the easiest to accumulate fat and the most difficult to lose fat. This will undoubtedly make the abdominal muscles clearer. Therefore, it requires you to strengthen Strong self-control and long-term effort.
3. Lack of adjustment and rest
Like other muscles, abdominal muscles need rest and repair For growth, it is generally recommended to practice 4-5 times a week. This will not only give the abdominal muscles enough time to repair and grow, but also ensure the intensity of each training to promote muscle fullness.
You need to gradually increase the intensity of the exercise and change different exercises to stimulate the abdominal muscles, thereby effectively "destroying" the abdominal muscle fibers and allowing them to recover excessively. Of course, it’s important to note that all parts of the body often pull a piece of hair and move the entireBody. To do muscle training, we should start with large muscle groups. Just practicing the abdominal muscles will not make you stronger.