Read these points to teach you to train the right abdominal muscles

Introduction: Many people will choose flat support for some abdominal training, but after adhering to a period, many people found that flat support on the abdominal muscle training effect is poor. Adhere to a period of flat support, whether it can train the abdominal muscles. I believe that many people have this confusion. Many people adhere to a few months of flat support, and did not train the abs, so in the end which link is wrong? This question is very simple, as long as we figure out the principle of abdominal muscle training, as well as the targeting of flat support movements, you will be able to get a clear answer.

Through this article, you will get.

1, the principle of abdominal muscle training

2, flat support can train the abdominal muscles

3, how to train the abdominal muscles

A principle of abdominal muscle training

Our body's abdominal muscles are also a relatively large muscle group, it is composed of many small muscles. These muscles are different, some of them belong to the surface muscles, through a relatively short period of exercise, even without exercise can be seen. There is a part of the deeper muscles, if the body fat rate does not drop to a certain standard, training intensity does not reach a certain level, is very difficult to show.

Our usual abdominal training, is to these deeper muscles, with more clear lines to show. And this effect is generally achieved by increasing the strength of the spinal flexion and posterior pelvic tilt, which will stimulate our abdominal muscles to some extent. When it comes to abdominal training, the rectum abdominal should be the abdominal muscle that deserves more of our attention and is the muscle we need to focus on. Only the body fat rate down, and then the rectum's abdominal muscle training, to develop a clearer line of abdominal muscles.

Second, whether the flat support can train the abdominal muscles

We do need abdominal force when training in flat support, and to a certain extent, can certainly achieve the effect of stimulating the abdominal muscles. But more often than not, this training can only produce a certain stimulating effect on the transverse abdominal muscle, and the key to abdominal muscle training is to train the rectum abdominal, so from this aspect, the flat support for the abdominal muscle training effect is not very good.

Through the previous explanation of the principle of abdominal training, we also clear, only can increase the spinal curvature and pelvic posterior tilt strength of the training action, abdominal muscle training is more effective. And we are in the flat support training, and most of the time is in a static balance, During the training process, the body is maintained in an upright position, and there is not too much action, and the abdominal muscles apply pressure. The action does not make the spine bend, nor does it make the pelvis tilt back, so it is difficult to achieve the effect of abdominal muscle training.

The greater role of flat support is to enhance body balance, more often than not, it is training for the core muscles, although it can enhance the body's core strength, the abdominal muscle shaping effect is relatively poor. If you want to train a clearer line of abdominal muscles, you can choose some other training movements, flat support is certainly not our best choice.

Three, the main point to train the abdominal muscles

Through the previous elaboration, we are clear, to train good abs, one must choose the right training action. But before that there is a very important point that can not be ignored, that is, to strengthen the monitoring of body fat rate, only the body fat rate down to a certain standard, and then abdominal muscle training, the abdominal muscle line is likely to appear. The main points of abdominal muscle training can be briefly summarized as the two parts of lowering body fat and heavy training.

1、Lower body fat

To carry out any muscle sculpting training, it is necessary to carry out body mass monitoring. This should also be the case when it comes to abdominal training, only when the body's body fat percentage is reduced to a more standard value, than other muscle building and shaping training feasible. Generally speaking, it is ideal to reduce the body fat percentage to about 16% for boys and 18% for girls.

In the process of reducing body fat, you need a combination of both diet and training. In the process of daily training, we should also strengthen the control of diet, and develop a more reasonable nutrition intake plan, with high protein foods and high fiber foods, which must be supplemented with sufficient nutrients for the body. But one must pay attention to the monitoring of calories, leave the body a caloric gap, and try to create a caloric environment of supply and demand. Also, need to increase some aerobic training to help us break down the excess fat in the body.

2, pay attention to training

Want to train more perfect abs, you must choose the right training program, or it may be half the effort. After understanding the principle of abdominal muscle training, the choice of training programs and training actions will be easier. In general, as long as the two points of spinal curvature and pelvic tilt can be met, such training actions can achieve the standard of abdominal training. In abdominal muscle training, the combination of strength-based training and aerobic training, the effect will be more considerable.

Fourth, the efficient abdominal training movements recommended

Choosing the right abdominal muscle training movements is the efficient way to get twice the result with half the effort. The following set of movements is recommended for abdominal training beginners, the initial training can choose some similar to the curl of the movement, as the training process continues to advance, you can independently increase the training difficulty, in addition to the daily training movements, you can add some strength training.

Action one: abdominal rolls

The abdominal training movements and flat support training are difficult, but the abdominal muscle shaping effect is more obvious. In the process of abdominal curl training, through the bending of the spine, to increase the stimulation of the abdominal muscles, abdominal muscles will be rhythmically squeezed and stretched with the abdominal curl action. In the early stages of abdominal training, a curly belly can help us lose excess fat in the abdomen, as the training process advances, and will have a greater effect on the shaping of our abdominal muscles, is a multi-talented training action.

Action two: supine leg curl

This movement through the waist and leg bending down enhances the pressure on the abdominal muscles and plays a stronger stimulating effect on the rectum. In the process of supine leg flexion, the deeper abdominal muscles can also be stimulated to a certain extent, through the bending of the spine, the effect of shaping the rectum's abdomen better.

Action three: supine scissor legs

The supine scissor leg is different from the first two training movements, it is less embodied because the spine is bent, the pelvis is tilted back and the stimulation of the abdominal muscles. More often than not, it relies on the abdominal muscles for force, in the process of this force, the abdominal muscles can also get the corresponding counter-stimulation, to play the effect of abdominal muscle training. It is different from the flat support, in the training process, can exercise the rectum's abdominal muscle, but also the second muscle has a certain intensity of stimulation, and the training effect is stronger.

Summary: Through the study of this article, I believe we are clear that to train the abdominal muscles, you can not just rely on a flat support. And for abdominal muscle training, flat support is not the best choice. If you want to make your abdominal line more pronounced and develop more powerful abs, you must choose the right training movements and also not ignore the monitoring of body fat.

Before this article ends, let's sort out the key points of abdominal training again:

1, through diet and training, to strengthen the monitoring of body mass and reduce body fat rate

2, choose the training activities for the rectum abdominal muscle stimulation is stronger

3, to do the combination of strength training and aerobic training

4, to ensure the length of training, and persevere to complete the training plan

Today's experience sharing is here, I hope you read this attic and Le, can gain, but also hope to inspire your abdominal muscle training.