武汉会所排行榜：What do you need to pay attention to when training abdominal muscles-
What should I pay attention to when training abdominal muscles?
What should I pay attention to when training abdominal muscles?we all know,Most male friends like to have strong abdominal muscles.And these strong abdominal muscles are inseparable from the usual long-term scientific exercise.So exercise the abdominal muscles to be scientific,Cannot be done blindly,Then,What should I pay attention to when training abdominal muscles?Next, the health online website will introduce you the relevant knowledge.
1. When training abdominal muscles, pay attention to those who are too fat to lose fat
too fat,The excess fat in the abdomen will cover the exercised abdominal muscles,For example, the muscles of sumo wrestlers are actually more developed than ordinary people.But it is because of a lot of fat.Besides,If there is too much belly fat,The weight of oneself is so big,I guess you can’t do abdominal exercises.and so,People with excessive belly fat,You should perform aerobic exercise first to remove excess fat in your abdomen.Start doing abdominal exercises again.
This so-called too fat person,The standard is that the body fat rate is higher than 10%,This kind of fat will cover your abdominal muscles,Therefore, you need to lose fat before training your abdominal muscles.
2. To practice abdominal muscles, pay attention to a reasonable diet
Want to exercise perfect abs,Diet is also an important aspect.If you just exercise and focus on diet,Then the effect of abdominal muscle exercise will be greatly reduced.During the exercise of the abdominal muscles,Eat smaller meals,Avoid fried, greasy food,Avoid drinking alcohol; don’t overeating,Eat more fruits and vegetables, foods rich in protein and fiber,Ensure nutritional balance.
3. Pay attention to standard movements when training abdominal muscles
Again,The abdominal muscles are the same as other muscles in the body.So why do you feel like twisting on flames when you train your abs,And when you practice squats or press,You will pay great attention to whether your actions are standardized.Pay attention to the correctness of your movements and ensure that your abdominal muscles participate in each exercise.When you start to practice more advanced and effective abdominal muscle movements,You will find that it is impossible to drag the water in the process of practice.
4. To practice abdominal muscles, pay attention to multi-angle training
Your external oblique muscles,Transverse abdominis,The rectus abdominis and erector spinae are both part of your core,But they are different muscles,Because their muscle fibers run in different directions and ways.You must practice from multiple angles.Complex and difficult actions like windshield wipers can work at the same time like a team,But if you haven’t tried it yet,Don’t use it as an excuse,Continue to do sit-ups that are only practiced by elementary and middle school students.
What food to eat for abdominal muscles
1. Sour beef
Beef has a higher protein content,And after the sour beef,The nutritional value is higher than ordinary beef,Fat and not greasy,Thin but not chaotic,Easy to chew,Easy to digest,Even if it is eaten raw, its nutrient absorption and utilization rate is very high,Eating more will not burden the body.also,Beef has less fat content,It is the food of choice to promote muscle gain.
2. Protein powder
Protein powder is particularly effective for muscle growth,It is a nutritional supplement based on muscles after exercise,High protein can effectively repair damaged muscles for muscles,Reach a recovery process.Especially if you want to grow muscles quickly,Protein powder is a good choice.of course,Eat more protein-rich foods in your daily life,Such as milk and eggs are also necessary.
To build muscle, you must eat carbohydrates.Whether it is before or after training,Carbohydrates must be supplemented properly.Because carbohydrates are the easiest food for our body to break down and absorb into energy,It is also the greatest source of vitality.
What misunderstandings should be avoided when training abdominal muscles
1. Wrong posture
The most traditional abdominal muscle training action is sit-ups.This action is written into the physical examination qualification standard,It is not an effective action to exercise the abdominal muscles.Because when doing sit-ups,The leg span muscles will share most of the load,The actual strength used on the abdominal muscles is not enough.
If the sit-up posture is wrong,It will also cause damage to the cervical spine and waist,So now all abdominal exercises are done with abdominal curls,Can effectively concentrate strength on the abdominal muscles,There is a strong stimulating effect.
2. Leverage to complete the action
When many people complete the curling action,Will fix both feet,Do abdominal crunches after fixing your feet,The point of force is concentrated on the thigh muscles,The legs help you complete the curling action,So the curling effect is not obvious.
There are people who are crunching,The abdomen is not bent at all,Straight up,Leverage the strength of hip iliopsoas muscles and lower back muscles.This will also cause the curling effect to be insignificant,Not enough stimulation to the abdomen.
3. Single action
Many people practice abdominal muscles,Only practice one or two movements,Repeated practice.This way the abdominal muscles can easily adapt to the current movement,There is no soreness in the abdominal muscles after training.no significant effect,Change movements frequently,Can well and continuously stimulate the abdominal muscles.
What should I pay attention to when training abdominal muscles?In summary,We must pay attention to whether the posture is correct for the abdominal muscles.The action should be standard,The usual diet should also be reasonable,Eat more protein powder,Carbohydrates,It is very helpful for training abdominal muscles.